R1: For Time:
1000 Meter Row
50 Sumo Deadlift High Pulls (95/65)
50 Wall Balls (20/14)
R2: For Time:
1000 Meter Row
50 Sumo Deadlift High Pulls (75/55)
50 Wall Balls (14/10)
R3: For Time:
750 Meter Row
50 Sumo Deadlift High Pulls (65/45)
50 Wall Balls (10)
R1: For Total
400 Meter Run
Max Rep Shoulder Press (75/55)
Rest 1 Minute
400 Meter Run
Max Rep Push Press (95/65)
Rest 1 Minutes
400 Meter Run
Max Rep Push Jerk (135/95)
R2: R1: For Total
400 Meter Run
Max Rep Shoulder Press (65/45)
Rest 1 Minute
400 Meter Run
Max Rep Push Press (75/55)
Rest 1 Minutes
400 Meter Run
Max Rep Push Jerk (115/75)
R3: R1: For Total
400 Meter Run
Max Rep Shoulder Press (45/25)
Rest 1 Minute
400 Meter Run
Max Rep Push Press (65/45)
Rest 1 Minutes
400 Meter Run
Max Rep Push Jerk (75/55)
R1: AMRAP in 8 Minutes
40 Double Unders
7 Front Squats (155/105)
R2: AMRAP in 8 Minutes
20 Double Unders
7 Front Squats (95/65)
R3: AMRAP in 8 Minutes
80 Single Unders
7 Front Squats (55/35)
With a Partner Complete 4 Rounds
50 Box Jumps (24/20)
40 Calorie Row
30 Med Ball Cleans (20/14)
20 Ring Dips
10 Wall Climbs
R1: For Time
Buy in: 60/50 Calorie Row
2 Rounds
12 Burpee Box Jump Overs (24/20)
24 Pull-ups
12 Thrusters (95/65)
24 Toes to Bar
Buy out: 60/50 Calorie Row
R2: For Time
Buy in: 60/50 Calorie Row
2 Rounds
12 Burpee Box Jump Overs (20/14)
24 Pull-ups
12 Thrusters (75/55)
24 Hanging Knee Raises
Buy out: 60/50 Calorie Row
R3: R1: For Time
Buy in: 30 Calorie Row
2 Rounds
12 Burpee Box Step Overs (20)
24 Ring Rows
12 Thrusters (45/35)
24 Sut-ups
Buy out: 30 Calorie Row
R1: For Time:
400 Meter Run
15 Power Snatch (135/95)
3 Rope Climbs
400 Meter Run
12 Power Snatch
2 Rope Climbs
400 Meter Run
9 Power Snatch
1 Rope Climb
R2: R1: For Time:
400 Meter Run
15 Power Snatch (95/65)
1 Rope Climbs
400 Meter Run
12 Power Snatch
1 Rope Climbs
400 Meter Run
9 Power Snatch
1 Rope Climb
R3: R1: For Time:
400 Meter Run
15 Power Snatch (65/35)
3 Lower Downs
400 Meter Run
12 Power Snatch
2 Lower Downs
400 Meter Run
9 Power Snatch
1 Lower Down
R1: 3 Rounds for Time:
10 Ring Dips
12 Sumo Deadlift High Pull (95/65)
14 Alternating Pistols
16 Kettlebell Swings (35/55)
R2: R1: 3 Rounds for Time:
10 Ring Dips with band
12 Sumo Deadlift High Pull (75/55)
14 Alternating Pistols to box
16 Kettlebell Swings (40/25)
R3: R1: 3 Rounds for Time:
10 Push-ups
12 Sumo Deadlift High Pull (65/35)
14 Goblet Squats
16 Kettlebell Swings (30/15)
R1: For Time:
21-15-9
Front Squats (115/75)
Handstand Push-ups
Assault Bike Calories
R2: For Time:
21-15-9
Front Squats (95/65)
Handstand Push-ups on Box
Assault Bike Calories
R3: For Time:
21-15-9
Front Squats (65/45)
Strict Shoulder Press
Assault Bike Calories