R1: 5 Rounds for Time
45 Double Unders
15 Toes to Bar
5 Overhead Squats (155/105)
R2: 5 Rounds for Time
25 Double Unders
15 Toes to Bar
5 Overhead Squats (95/65)
R3: 5 Rounds for Time
90 Single Unders
15 Toes to Bar
5 Overhead Squats (55/25)
For Time with a Partner
2k Meter Row
100 Goblet Squats (55/35)
100 Assault Bike Calories
100 Kettlebell Deadlifts
100 Burpees over the Kettlebell
R1: For Time:
500 Meter Row
15 Power Cleans (135/95)
3 Rope Climbs
500 Meter Row
12 Power Cleans
2 Rope Climbs
500 Meter Row
9 Power Cleans
1 Rope Climb
R2: For Time:
500 Meter Row
15 Power Cleans (115/75)
1 Rope Climbs
500 Meter Row
12 Power Cleans
1 Rope Climbs
500 Meter Row
9 Power Cleans
1 Rope Climb
R3: For Time:
500 Meter Row
15 Power Cleans (65/45)
3 Lower Downs
500 Meter Row
12 Power Cleans
2 Lower Downs
500 Meter Row
9 Power Cleans
1 Lower Down
R1: 3 Rounds For Time
400 Meter Run with Med Ball (20/14)
21 Wall Balls (20/14)
42 Double Unders
12 Handstand Push-ups
6 Bar Muscle-ups
R2: 3 Rounds For Time
400 Meter Run with Med Ball (14/10)
21 Wall Balls (14/10)
21 Double Unders
12 Handstand Push-ups on box
3 Banded Bar Muscle-ups
R3: 3 Rounds For Time
400 Meter Run with Med Ball (10)
21 Wall Balls (10)
8 Single Unders
12 Strict Shoulder Press
12 Strict Pull-ups
R1: For Time
18-15-12-9
Sumo Deadlift High Pulls (95/65)
Bar Facing Burpees
Box Jumps (24/20)
R2: For Time
18-15-12-9
Sumo Deadlift High Pulls (75/55)
Bar Facing Burpees
Box Jumps (20/14)
R3:For Time
18-15-12-9
Sumo Deadlift High Pulls (65/35)
Bar Facing Burpees
Box Step-ups (20)
R1: For Time
10-9-8-7-6-5-4-3-2-1
Devils Press (50/35)
8 Knees to Elbows
R2: For Time
10-9-8-7-6-5-4-3-2-1
Devils Press (40/25)
8 Knee Raises
R3: For Time
10-9-8-7-6-5-4-3-2-1
Devils Press (30/15)
8 Sit-ups
R1: For Time:
21-15-9
Power Snatch (95/65)
Overhead Squat (95/65)
Assault Bike Calories
R2: For Time:
21-15-9
Power Snatch (75/55)
Overhead Squat (75/55)
Assault Bike Calories
R3: For Time:
21-15-9
Power Snatch (45/35)
Overhead Squat (45/35)
Assault Bike Calories
5 Rounds for Time with a Partner
800 Meter Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)