R1: For Time:
30-20-10
Snatches (95/65)
Calorie Assault Bike
R2: For Time:
30-20-10
Snatches (75/55)
Calorie Assault Bike
R3:For Time:
20-15-10
Snatches (65/35)
Calorie Assault Bike
R1: For Time:
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (30/24)
R2: For Time:
1-2-3-4-5-6-7-8-9-10
Knees to Elbows
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
R3: For Time:
1-2-3-4-5-6-7-8-9-10
Tic Tocs
10-9-8-7-6-5-4-3-2-1
Box Step Overs (20)
40 Rounds For Time with a Partner
4 Dumbbell Squats
3 Dumbbell Step Overs
2 Dumbbell Thrusters
1 Dumbbell Devil's Press (50/35)
*Partners Switch after each full round. 20 rounds each
R1: 2 Rounds for Time:
30 Kettlebell Swings (55/35)
50 Row for Calories
100 Double Unders
R2: 2 Rounds for Time:
30 Kettlebell Swings (45/25)
50 Row for Calories
50 Double Unders
R3: 2 Rounds for Time:
30 Kettlebell Swings (30/15)
30 Row for Calories
200 Single Unders
R1: 5 Rounds for Reps
AMRAP in 3 Minutes
20 Thrusters (95/65)
Max Bar Facing Burpees in Remaining Time
Rest 2 Minutes
R2: 5 Rounds for Reps
AMRAP in 3 Minutes
20 Thrusters (75/55)
Max Bar Facing Burpees in Remaining Time
Rest 2 Minutes
R3: 5 Rounds for Reps
AMRAP in 3 Minutes
15 Thrusters (65/45)
Max Bar Facing Burpees in Remaining Time
Rest 2 Minutes
R1: For Time:
48 Wall Balls (20/14)
36 Toes to Bar
100 Ft Handstand Walk
36 Toes to Bar
48 Wall Balls
R2: For Time:
48 Wall Balls (14/10)
36 Hanging Knee Raises
50 Chicken Pecks on Wall
36 Hanging Knee Raises
48 Wall Balls
R3:For Time:
48 Wall Balls (10)
36 Sit-ups
4 Inverted Walk around Box
36 Sit-ups
48 Wall Balls
R1: For Time
15 Squat Snatch (135/95)
45 Chest to Bar Pull-ups
15 Squat Snatch
R2: R1: For Time
15 Squat Snatch (95/65)
45 Pull-ups
15 Squat Snatch
R3: R1: For Time
15 Squat Snatch (65/35)
45 Ring Rows
15 Squat Snatch
R1: 3 Rounds for Time:
400 Meter Run
50ft Overhead Dumbbell Lunge (50/35)
15 Handstand Push-ups
15 Dumbbell Step-ups (20/24)
R2: 3 Rounds for Time:
400 Meter Run
50ft Overhead Dumbbell Lunge (40/25)
15 Handstand Push-ups on box
15 Dumbbell Box Step-ups (20/14)
R3: 3 Rounds for Time:
400 Meter Run
50ft Dumbbell Lunge (30/15)
15 Seated Shoulder Press
15 Dumbbell Box Step-ups (14)