R1: 4 Rounds for Time
400 Meter Run
50 Air Squats
R2: : 4 Rounds for Time
400 Meter Run
50 Air Squats
R3: : 4 Rounds for Time
250 Meter Run
50 Air Squats
5 Rounds with a Partner
AMRAP In 4 Minutes
3 Power Cleans
6 Push-ups
9 Air Squats
Partner Completes Full Round before Switching Rest 1 Minute
R1: For Time
20 Box Jumps (24/20)
20 Toes to Bar
20-15-10-5 Deadlifts (225/155)
Time Cap 18 Minutes
R2: R1: For Time
20 Box Jumps (20/14)
20 Hanging Knee Raises
20-15-10-5 Deadlifts (185/135)
Time Cap 18 Minutes
R3: R1: For Time
20 Box Step-ups (20)
20 Sit-ups
20-15-10-5 Deadlifts (105/75)
Time Cap 18 Minutes
R1: For Time
15/10 Calorie Assault Bike
10-8-6-4-2 Squat Snatch (135/95)
R2: For Time
15/10 Calorie Assault Bike
10-8-6-4-2 Squat Snatch (95/65)
R3: For Time
15/10 Calorie Assault Bike
10-8-6-4-2 Squat Snatch (45/35)
R1: For Time:
1:00 on/1:00 off
100 Push Press (95/65)
60 Burpees
*Partition as you would like
R2: For Time:
1:00 on/1:00 off
100 Push Press (75/55)
60 Burpees
*Partition as you would like
R3: For Time:
1:00 on/1:00 off
100 Push Press (65/45)
60 Burpees
*Partition as you would like
R1: 5 Rounds for Time
20/15 Calorie Row
15 Overhead Squats (95/65)
R2: 5 Rounds for Time
20/15 Calorie Row
15 Overhead Squats (75/55)
R3: 5 Rounds for Time
20/15 Calorie Row
15 Overhead Squats (45/35)
AMRAP in 30 Minutes with a Partner
100 Double Unders
50 Dumbbell Snatches (50/35)
50 Knee to Elbows
50 Calorie Row
6 Rope Climbs