5 Rounds for time:

8 Burpee Chest to Bar Pull-ups

15 KB Swings 70/53

20 Lunges 

AMRAP in 14 minutes of:

35 Double unders

10 Push-ups 

10 Power Snatches 95/65

3 Rounds for time:

20 Toes to Bar

30 Wall Ball Shots 20/14

40 Sit-ups

Run 200 meters

3 rounds for time of:

25 Burpees

20 Pull-ups

15 Power Cleans 135/95 

For time:

Run 800 meters 

30 Back Squats 135/95 

Run  800 meters 

22 Front Squats 115/75 

Run 800 meters 

14 Overhead Squats 95/65 

In teams of two, with one partner working at a time, complete for time:

40 Power Snatches 95/65

40 Toes to Bar

Run 400 Meters

30 Power Snatches 115/75

30 Toes to Bar

Run 400 Meters

40 Power Snatches 95/65

20 Toes to Bar

Run 400 Meters

3 rounds, 1 min per station, for max reps of:

Row Calorie

Burpee

Air Squat

Push-up

Plank Hold

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

21-18-15-12-9-6-3 reps, for time of:

Shoulder-to-Overhead 95/65 

Box Jump 24/20 

Toes-to-bar

5 rounds for time of:

16 Weighted Box Step Overs 24/20

20 Wall Balls

6 Ring Muscle-ups

*muscle up modifications: 6 Bar muscle ups or 16 kipping pull ups per round

“Warm up”

Every minute on the minute for 7 minutes: Hang Power Clean & Jerk x 1-2 reps.

Then:

5 rounds for time of:

35 Double Unders

7 Strict Handstand Push-ups

5 Hang Power Clean & Jerks (pick weight)

Back Squat 2-2-2-2-2-2 (all sets should be tough but not near failure)

Then:

5 Rounds for Time:

Run 200 meters

9 Strict Pull-ups

7 Front Squats 155/105

In teams of 2, with 1 partner working at a time, complete for time:

30 Power Cleans 135/95

100 Sit-ups

30 Power Cleans

100 Sit-ups

30 Power Cleans

100 Box Jumps 24/20

For time:

10 Handstand Push-ups

15 Deadlifts 250/175 

25 Box Jumps 30/24 

50 Pull-ups

100 Wall Balls 20/14 lbs

200 Double Unders

Plate Run, 45/35 lbs, 400 meters

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:

Row 50 Calories

Then:

5 Rounds of:

10 Push Presses 115/80

10 Lateral Burpees Over Barbell

5 rounds for time of:

Run 400 meters

15 Toes-to-bars

16 Med Ball Lunges 20/14 lbs

5 rounds for time of:

6 Squat Clean Thrusters 135/95

12 Push-ups

18 Box Jumps 24/20 

“PYRAMID DOUBLE HELEN”

For Time:

Run 1200 meters

63 Kettlebell Swings 53 lbs

36 Pull-ups

Run 800 meters

42 Kettlebell Swings 53 lbs

24 Pull-ups

Run 400 meters 

21 Kettlebell Swings 53 lbs

12 Pull-ups 

In teams of 2 with 1 Partner working at a time, complete for time:

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

75 Toes to Bar

50 Hang Power Snatches 95/65

For Time:

100 Double unders

30 Dumbbell Snatches (choose weight)

50 Sit-ups

25 Burpees

50 Pull-ups

25 Hang Power Cleans 115/80

Run 400 meters

100 Double unders

Back Squat 3-3-3-3-3 at your 4 rep front squat max (perform a set every 90 seconds)

Then:

10 minutes of “Cindy”

AMRAP in 10 minutes:

5 Pull-ups 

10 Push-ups 

15 Air Squats