R1: For Time

9-15-21-15-9

Chest to Bar Pull-ups

Power Snatch (75/55)

R2: For Time

9-15-21-15-9

Pull-ups

Power Snatch (65/45)

R3: For Time

9-15-21-15-9

Ring Rows

Power Snatch (45/35)

R1: 4 Rounds for Time:
20 Toes to Bar
15 Calorie Bike
10 Sandbag Cleans (100/80)

R2: 4 Rounds for Time:
20 Hanging Knee Raises
15 Calorie Bike
10 Sandbag Cleans (80/60)

R3: 4 Rounds for Time:
20 Sit-ups
15 Calorie Bike
10 Sandbag Cleans (60/40)

R1: AMRAP in 12 Minutes

3-6-9-12-15-18...etc

Thrusters (95/65)

Handstand Push-ups

Burpees over Bar

R2: AMRAP in 12 Minutes

3-6-9-12-15-18...etc

Thrusters (75/55)

Handstand Push-ups on Box

Burpees over Bar

R3: AMRAP in 12 Minutes

3-6-9-12-15-18...etc

Thrusters (45/35)

Strict Shoulder Press

Burpees over Bar

For Time with a Partner
250 Meter Row
100 Wall Balls (20/14)
250 Meter Row
50 Box Step Overs (50/35)
250 Meter Row
100 Pull-ups
250 Meter Row
50 Devils Press
250 Meter Row
100 Double Unders

R1: 5 Rounds

2 Minutes On/2 Minute Rest

2 Rope Climbs

9 Hang Power Cleans (115/75)

Max Burpees over the Bar in remaining time.

R2: 5 Rounds

2 Minutes On/2 Minute Rest

1 Rope Climbs

9 Hang Power Cleans (95/65)

Max Burpees over the Bar in remaining time.

R3: 5 Rounds

2 Minutes On/2 Minute Rest

2 Lower Downs

9 Hang Power Cleans (65/45)

Max Burpees over the Bar in remaining time.

R1: 5 Rounds for Time
20 Toes to Bar
50 Double Unders
5-4-3-2-1
Squat Snatch (85%)

R2: 5 Rounds for Time
20 Hanging Knee Raises
25 Double Unders
5-4-3-2-1
Squat Snatch (70%)

R3: 5 Rounds for Time
20 Tic Tocs
100 Single Unders
5-4-3-2-1
Squat Snatch (50%)

R1: For Time

21 Calorie Assault Bike

21 Dumbbell Push Press (50/35)

21 Chest to Bar Pull-ups

15 Calorie Assault Bike

15 Dumbbell Push Press

15 Chest to Bar Pull-ups

9 Calorie Assault Bike

9 Dumbbell Push Press

9 Chest to Bar Pull-ups

R2: For Time

21 Calorie Assault Bike

21 Dumbbell Push Press (40/25)

21 Pull-ups

15 Calorie Assault Bike

15 Dumbbell Push Press

15 Pull-ups

9 Calorie Assault Bike

9 Dumbbell Push Press

9 Pull-ups

R3: For Time

21 Calorie Assault Bike

21 Dumbbell Push Press (30/15)

21 Ring Rows

15 Calorie Assault Bike

15 Dumbbell Push Press

15 Ring Rows

9 Calorie Assault Bike

9 Dumbbell Push Press

9 Ring Rows

R1: “Christine”

3 Rounds for Time

500 Meter Row

12 Deadlifts (bodyweight)

21 Box Jumps (24/20)

R2: Christine”

3 Rounds for Time

500 Meter Row

12 Deadlifts (3/4 bodyweight)

21 Box Jumps (20/14)

R3: “Christine”

3 Rounds for Time

500 Meter Row

12 Deadlifts (1/2 bodyweight)

21 Box Step-ups (20)