R1: For Time:

10-8-6-4-2
Squat Cleans (135/95)
5-4-3-2-1
Bar Muscle-ups

R2: For Time:

10-8-6-4-2
Squat Cleans (115/75)
5-4-3-2-1
Bar Muscle-ups with Band

R3: For Time:

10-8-6-4-2
Squat Cleans (65/45)
Strict Pull-ups

R1: 20-Minute AMRAP of:

10 Push Press, 115/75
10 Kettlebell Swings, 55/35
10 Box Jumps, 24/20

R2: 20-Minute AMRAP of:

10 Push Press, (95/65)
10 Kettlebell Swings, (40/25)
10 Box Jumps, (20/14)

R3: 20-Minute AMRAP of:

10 Push Press, (55/25)
10 Kettlebell Swings, (30/15)
10 Box Jumps, (14/10)

R1: 8 Rounds for Time

10 Bar Facing Burpees

5 Deadlifts (225/165)

*16 Minute Time Cap

R2: 8 Rounds for Time

10 Bar Facing Burpees

5 Deadlifts (185/125)

*16 Minute Time Cap

R3: 8 Rounds for Time

10 Burpees

5 Deadlifts (135/95)

*16 Minute Time Cap

R1: AMRAP in 15 Minutes

10 Thrusters (95/65)

8 Pull-ups

200 Meter Run

R2: AMRAP in 15 Minutes

10 Thrusters (75/55)

8 Pull-ups with band

200 Meter Run

R3: AMRAP in 15 Minutes

10 Thrusters (65/35)

8 Ring Rows

200 Meter Run

For Time with a Partner

400 Meter Run together

100 Dumbbell Push Press (can’t set the dumbbells down)

400 Meter Run together

100 Toes to Bar

400 Meter Run together

100 Wall Balls (20/14) cant set the ball down

400 Meter Run together

100 Push-ups

R1: For Time

10-9-8-7-6-5-4-3-2-1

Snatch (135/95)

Bar Facing Burpees

R2: For Time

10-9-8-7-6-5-4-3-2-1

Snatch (95/65)

Bar Facing Burpees

R3: For Time

10-9-8-7-6-5-4-3-2-1

Snatch (45/35)

Burpees

R1: 10 Intervals of:

:15 Bike Sprint for Calories
:45 Rest

Rest 5 Minutes then:

5 Rounds for Time

15 Box Jumps (24/20)

10 Chest to Bar Pull-ups

*time cap 10 Minutes

R2: 10 Intervals of:

:15 Bike Sprint for Calories
:45 Rest

Rest 5 Minutes then:

5 Rounds for Time

15 Box Jumps (20/14)

10 Pull-ups

*time cap 10 Minutes

R3: 10 Intervals of:

:15 Bike Sprint for Calories
:45 Rest

Rest 5 Minutes then:

5 Rounds for Time

15 Box Step-ups (20)

10 Ring Rows

*time cap 10 Minutes

R1: 21-15-9

Handstand Push-ups
Ring Dips
Push-ups

R2: 21-15-9

Handstand Push-ups on Box
Ring Dips with Band
Push-ups

R3: 21-15-9

Strict Shoulder Press
Triceps Dips
Push-ups