R1: 3 Rounds for Time
10 Power Cleans (115/75)
20 Box Jumps (24/20)
10 Push Jerks
5 Bar Muscle-ups
*16 Minute Time Cap
R2: 3 Rounds for Time
10 Power Cleans (95/65)
20 Box Jumps (20/14)
10 Push Jerks
5 Bar Muscle-ups
*16 Minute Time Cap
R3: R1: 3 Rounds for Time
10 Power Cleans (65/45)
20 Box Step-ups (20)
10 Push Jerks
10 Strict Pull-ups
*16 Minute Time Cap
R1: 12 Rounds for Reps
In 1 Minute Complete
10 Calorie Bike
Max push-ups in remaining time
2 Minute Rest
R2: 12 Rounds for Reps
In 1 Minute Complete
8 Calorie Bike
Max push-ups in remaining time
2 Minute Rest
R3: 12 Rounds for Reps
In 1 Minute Complete
10 Calorie Bike
Max push-ups in remaining time
2 Minute Rest
R1: 50-40-30-20-10
Double Unders
Wall Balls (20/14)
R2: 25-20-15-10-5
Double Unders
50-40-30-20-10
Wall Balls (14/10)
R3: For Time:
100-80-60-40-20
Single Unders
50-40-30-20-10
Wall Balls (10)
R1: For Time:
400 Meter Run
30 Power Snatches (95/65)
30 Toes to Bar
400 Meter Run
20 Power Snatch (115/80)
20 Toes to Bar
400 Meter Run
10 Power Snatches (135/95)
10 Toes to Bar
R2: R1: For Time:
400 Meter Run
30 Power Snatches (75/55)
30 Hanging Knee Raises
400 Meter Run
20 Power Snatch (95/65)
20 Hanging Knee Raises
400 Meter Run
10 Power Snatches (105/75)
10 Hanging Knee Raises
R3: R1: For Time:
400 Meter Run
30 Power Snatches (45/35)
30 Sit-ups
400 Meter Run
20 Power Snatch (55/45)
20 Sit-ups
400 Meter Run
10 Power Snatches (65/45)
10 Sit-ups
R1: For Time:
50 Thrusters (75/55)
50 Pull-ups
50 Calorie Row
*partition any way you like
R2: For Time:
50 Thrusters (65/45)
50 Pull-ups with Band
50 Calorie Row
*partition any way you like
R3: For Time:
30 Thrusters (45/35)
30 Ring Rows
30 Calorie Row
*partition any way you like
For Time in a Team of 2
300 Double Unders
100 Devils Press (50/35)
250 Sit-ups
100 Kettlebell Swings
250 Overhead Plate Walking Lunges
R1: For Time
21-15-9
Box Jumps (24/20)
Handstand Push-ups
Power Snatch (115/75)
R2: For Time
21-15-9
Box Jumps (20/14)
Handstand Push-ups on box
Power Snatch (95/65)
R3: For Time
21-15-9
Box Step-ups (20)
Strict Shoulder Press
Power Snatch (45/25)
R1: “Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
R2: “Cindy”
Complete as much as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats