R1: For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
R1: For Time:
50 Double Unders
30 Push-ups
30 Dumbbell Snatches
30 Dumbbell Box Step Overs (50/35)(24/20)
30 Dumbbell Snatches (50/35)
30 Push-ups
50 Double Unders
R2: For Time:
25 Double Unders
30 Push-ups
30 Dumbbell Snatches
30 Dumbbell Box Step Overs (40/25)24/20)
30 Dumbbell Snatches
30 Push-ups
25 Double Unders
R3: For Time:
100 Single Unders
30 Push-ups
30 Dumbbell Snatches
30 Dumbbell Box Step Overs (30/15)(24/20)
30 Dumbbell Snatches
30 Push-ups
100 Single Unders
R1: 3 Rounds for Time
500 Meter Row
25 Wall Balls (20/14)
R2: 3 Rounds for Time
500 Meter Row
25 Wall Balls (14/10)
R3: 3 Rounds for Time
500 Meter Row
15 Wall Balls (10)
R1: 7 Rounds for Time
Buy in: 800 Meter Run
6 Ring Dips
3 Bar Muscle-ups
Buy Out: 800 Meter Run
R2: 7 Rounds for Time
Buy in: 800 Meter Run
6 Ring Dips with Band
3 Bar Muscle-ups with Band
Buy Out: 800 Meter Run
R3: 7 Rounds for Time
Buy in: 400 Meter Run
6 Push-ups
6 Strict Pull-ups
Buy Out: 400 Meter Run
R1: For Time:
100 Front Squats (115/80)
**Every Break 10 Strict Handstand Push-ups
R2: For Time:
100 Front Squats (95/65)
**Every Break 10 Strict Handstand Push-ups on Box
R3: For Time:
100 Front Squats (65/45)
**Every Break 10 Strict Shoulder Press
AMRAP in 25 Minutes with a Partner
31 Overhead Pumpkin Squats (20/14)
31 Ghostly Box Jumps (24/20)
31 Zombie Snatches (50/35)
31 Pumpkin Wallballs
31 Headless Horseman Hand Release Push-ups
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
R1: For Time:
10 Calorie Row
30 Pull-ups
15 Calorie Row
25 Chest to Bar
20 Calorie Row
20 Bar Muscle-ups
R2: For Time:
10 Calorie Row
30 Toes to Bar
15 Calorie Row
25 Pull-ups
20 Calorie Row
20 Chest to Bar
R3: For Time:
10 Calorie Row
30 Ring Row
15 Calorie Row
25 Pull-ups
20 Calorie Row
20 Pull-ups