R1: 3 Rounds for Time
15 Box Jumps (24/20)
15 Sumo Deadlift High Pulls (95/65)
15 Handstand Push-ups
15 Toes to Bar
3 Rope Climbs
R2: 3 Rounds for Time
15 Box Jumps (20/14)
15 Sumo Deadlift High Pulls (75/55)
15 Handstand Push-ups on Box
15 Toes to Bar
1 Rope Climb
R3: 3 Rounds for Time
15 Box Step-ups (20)
15 Sumo Deadlift High Pulls (55/35)
15 Strict Shoulder Press
15 Toes to Bar
3 Rope Climbs
AMRAP in 25 Minutes
With a partner complete
21/15 Calorie Row
15 Push-ups
10 Burpee Box Jump Overs (24/20) alternating
15/10 Calorie Assault Bike
9 Dumbbell Power Clean
R1: 7 Rounds for Time
7 Strict Handstand Push-ups
6 Strict Pull-ups
5 Hang Power Cleans (70% of one rep max)
R2: 7 Rounds for Time
7 Strict Handstand Push-ups on Box
6 Strict Pull-ups With band
5 Hang Power Cleans (60% of one rep max)
R3:7 Rounds for Time
7 Strict Shoulder Press
6 Ring Rows
5 Hang Power Cleans (40% of one rep max)
R1: 2 Rounds for Time:
80 Double Unders
40 Air Squats
20 Deadlifts (185/135)
R2: 2 Rounds for Time:
40 Double Unders
40 Air Squats
20 Deadlifts (155/105)
R3: 2 Rounds for Time:
160 Single Unders
40 Air Squats
20 Deadlifts (95/65)
R1: 6 Rounds alternating between
2:00 Minutes on: 2:00 Minutes off
200 Meter Run
Max Rep Toes to Bar
15/10 Calorie Assault Bike
Max Rep Kettlebell Swings (55/35)
R2: 6 Rounds alternating between
2:00 Minutes on: 2:00 Minutes off
200 Meter Run
Max Rep Hanging Knee Raises
15/10 Calorie Assault Bike
Max Rep Kettlebell Swings (40/25)
R3: 6 Rounds alternating between
2:00 Minutes on: 2:00 Minutes off
200 Meter Run
Max Rep Sit-ups
15/10 Calorie Assault Bike
Max Rep Kettlebell Swings (30/15)
R1: 4 Rounds for Time
15 Burpees
25 Wall Balls (20/14)
5 Bar Muscle-ups
R2: 4 Rounds for Time
15 Burpees
25 Wall Balls (14/10)
3 Banded Bar Muscle-ups
R3: 4 Rounds for Time
15 Burpees
25 Wall Balls (10)
8 Strict Pull-ups
R1: For Time
20 Back Squats (185/135)
1000 Meter Row
20 Back Squats
500 Meter Row
R2: For Time
20 Back Squats (155/105)
1000 Meter Row
20 Back Squats
500 Meter Row
R3: For Time
20 Back Squats (95/65)
1000 Meter Row
20 Back Squats
500 Meter Row
For Time with a Partner
50 Walking Lunges
40 Pull-ups
100 Box Jumps
4 Rope Climbs
50 Push-ups
40 Toes to Bar
50 Kettlebell Swings
100 Sit-ups
40 Dumbbell Hang Squat Cleans (45/25)
50 Wall Balls (20/14)
8 Rope Climbs