21-18-15-12-9 reps for time of:

Dumbbell Snatch

Weighted Lunge

Pull-up

*Choose a load for dumbbell snatch. Use same weight for lunge.

5 rounds for time of:

20 Wall Balls 20/14 lbs

10 Burpees

Run 200 meters

40 Double Unders

For time:

21 Power Cleans, 155/105 lbs

42 Push-ups

21 Box Jumps, 30/24 in

15 Power Cleans, 155/105 lbs

30 Push-ups

15 Box Jumps, 30/24 in

9 Power Cleans, 155/105 lbs

18 Push-ups

9 Box Jumps, 30/24 in

In 20 mins do:

Run 1 mile:

Then:  In the remaining time, AMRAP of:

8 Overhead Squats 95/65 lbs

8 Chest-to-bar Pull-ups

20 AbMat Sit-ups

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

50 Power snatches 95/65

50 Toes to Bar

Run 400 meters (together)

100 Wall Ball Shots

100 Sit-ups

Run 400 meters (together)

50 Burpee Box Jump Overs 

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

Row Calorie

Strict Handstand Push-up

Box Step-up 24/20 

Ring Muscle-up

Thruster 75/55 lbs

Rest 1 minute 

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

3 rounds for time of:

Run 800 meters

15 Power Cleans 115/80

50 Single unders

50 Double unders 

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

Kettlebell Swing 53/35 

Burpee

Sit-up

Every 90 seconds for 5 sets: 2 Shoulder Press + 3 Push Press.

Then:

AMRAP in 12 minutes of:

3 Strict Pull-ups

6 Push Press 135/95

12 Air squats

For time:

3 rounds of:

20 Box Jumps

12 Toes-to-bars

8 Deadlifts 245/165 lbs

Rest 4 mins

-- then --

Run 800 meters

24 Toes-to-bars

18 Deadlifts 225/155 lbs

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

For Time:

Row 1600 Meters

50 Shoulder to Overhead 95/65

100 Air Squats

50 Shoulder to Overhead 95/65

Run 800 meters

50 Overhead Squats 95/65

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