R1: For Time:
200 Meter Run
50 Wall Ball (20/14)
400 Meter Run
30 Wall Balls
600 Meter Run
10 Wall Balls
R2: For Time:
200 Meter Run
50 Wall Ball (14/10)
400 Meter Run
30 Wall Balls
600 Meter Run
10 Wall Balls
R3: For Time:
200 Meter Run
50 Wall Ball (10)
400 Meter Run
30 Wall Balls
600 Meter Run
10 Wall Balls
For Time with a Team Of 3
(Partition as you would like)
300 Double Unders
300 Calorie Row
300 PVC Jumps (24/20)
300 Kettlebell Swings (55/35)
R1: “DT”
5 Rounds for Time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
R2: “DT”
5 Rounds for Time
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerks
R3: R1: “DT”
5 Rounds for Time
12 Deadlifts (65/35)
9 Hang Power Cleans
6 Push Jerks
R1: AMRAP in 12 Minutes
15 Box Jumps (24/20)
10 Burpees
3 Bar Muscle-ups
R2: AMRAP in 12 Minutes
15 Box Jumps (20/14))
10 Burpees
3 Banded Bar Muscle-ups
R3: AMRAP in 12 Minutes
15 Box Jumps (24/20)
10 Burpees
6 Pull-ups
R1: 10 Rounds for Total Calories
1 Minute Assault Bike
1 Minute Wall Balls (20/14)
1 Minute Rest
R2: 10 Rounds for Total Calories
1 Minute Assault Bike
1 Minute Wall Balls (14/10)
1 Minute Rest
R3: 10 Rounds for Total Calories
1 Minute Assault Bike
1 Minute Wall Balls (10)
1 Minute Rest
R1: AMRAP in 10 Minutes
25 Double Unders
10 Strict Pull-ups
25 Double Unders
10 Strict Press (95/65)
R2: AMRAP in 10 Minutes
10 Double Unders
10 Strict Pull-ups with Band
10 Double Unders
10 Strict Press (65/45)
R3: AMRAP in 10 Minutes
50 Single Unders
10 Ring Rows
50 Single Unders
10 Strict Press (45/25)
R1: For Time
1000 Meter Row
50 Toes to Bar
25 Squat Snatches (95/65)
R2: For Time
1000 Meter Row
50 Hanging Knee Raises
25 Squat Snatches (75/55)
R3: For Time
1000 Meter Row
50 Sit-ups
25 Squat Snatches (65/35)
AMRAP in 25 Minutes with a partner alternating movements
30 Double Unders
10 Dumbbell Power Cleans (50/35)
2 Rope Climbs
15/10 Calorie Bike
10 Toes to Bar