R1: 2:00 on/2:00 off
10 Alternating Rounds
1: 20/15 Calorie Row
AMRAP Sit-ups
2: 20 Burpees
AMRAP Air Squats

R2: 2:00 on/2:00 off
10 Alternating Rounds
1: 15/10 Calorie Row
AMRAP Sit-ups
2: 15 Burpees
AMRAP Air Squats

R3: 2:00 on/2:00 off
10 Alternating Rounds
1: 10 Calorie Row
AMRAP Sit-ups
2: 10 Burpees
AMRAP Air Squats

R1: 3 Rounds for Time:

60 Double Unders

10 Clean and Jerk (135/95)

3 Ring Muscle-ups

R2: 3 Rounds for Time:

30 Double Unders

10 Clean and Jerk (115/75)

3 Bar Muscle-ups

R3: 3 Rounds for Time:

100 Single Unders

10 Clean and Jerk (95/65)

10 Strict Pull-ups

R1: AMRAP in 12 Minutes

10 Dumbbell Alternating Thrusters (50/35)

10 Dumbbell Push-ups

15/10 Calorie Row

R2: AMRAP in 12 Minutes

10 Dumbbell Alternating Thrusters (40/25)

10 Dumbbell Push-ups

15/10 Calorie Row

R3: AMRAP in 12 Minutes

10 Dumbbell Alternating Thrusters (30/15)

10 Push-ups

15/10 Calorie Row

For Time with a partner

400 Meter Run

100 Box Jumps while partner holds a squat

100 Front Squat while partner holds front rack position

100 Pull-ups while partner holds a hang

100 Shoulder to Overhead while partner holds plank

400 Meter Run

R1/R2: For Time:
0:00-4:00 500 Meter Row
4:00-7:00 250 Meter Row
7:00-11:00 500 Meter Row
11:00-14:00 250 Meter Row
14:00-18:00 500 Meter Row

R3: For Time:
0:00-4:00 250 Meter Row
4:00-7:00 250 Meter Row
7:00-11:00 250 Meter Row
11:00-14:00 250 Meter Row
14:00-18:00 250 Meter Row

R1: For Time:

100 Wall Ball Shots (20/14)

75 Sit-ups

35 Ring Rows

25 Ring Dips Strict

20 Push Jerks (155/105)

15 Bar Muscle-ups

R2: For Time:

100 Wall Ball Shots (14/10)

75 Sit-ups

35 Ring Rows

25 Ring Dips with Band

20 Push Jerks (75/55)

8 Banded Bar Muscle-ups

R3: For Time:

100 Wall Ball Shots (10)

75 Sit-ups

35 Ring Rows

25 Push-ups

20 Push Jerks (65/45)

20 Strict Pull-ups

R1: 5 Rounds For Time

60 Double Unders

15 Deadlift (185/135)

25ft Handstand Walk

R2: 5 Rounds For Time

30 Double Unders

15 Deadlift (155/105)

20 Chicken Pecks

R3: 5 Rounds For Time

100 Single Unders

15 Deadlift (95/65)

2 Wall Climbs

R1: 5 Rounds for Time
15 Kettlebell Swings (70/55)
15 Burpees

R2: 5 Rounds for Time
15 Kettlebell Swings (55/35)
15 Burpees

R3: 5 Rounds for Time
15 Kettlebell Swings (40/25)
10 Burpees