In teams of 2, with 1 partner working at a time, alternate exercises to complete the below:

10 Rounds For Time of:

10 Power Cleans 135/95

10 Toes to Bar

10 Lateral Burpees over Barbell 

Complete as many rounds as possible in 15 mins of:

8 Strict Handstand Push-ups

8 Kettlebell Swings 70/53 

14 Wall Balls 20/14 

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Burpee Pull-up

Power Snatch 95/65 

5 rounds for time of:

5 Power Cleans 185/125

25 Sit-ups

18 Box Jumps 24/20

Front Squat 3-3-3-3-3 

Then:

“Fran”

21-15-9 reps for time of:

Thruster 95/65 

Pull-up

For time:

Run 800 meters

21 Deadlifts 205/135 

21 Burpee Box Jumps 24/20 

Run 800 meters

15 Deadlifts 235/160 

15 Burpee Box Jumps 24/20 

Run 800 meters

9 Deadlifts 265/175

9 Burpee Box Jumps 24/20 

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

50 Power Cleans 115/80

50 Toes to Bar

Run 400 Meters

100 Wall Ball Shots 20/14

40 Toes to Bar

Run 400 Meters

50 Box Jumps 24/20

30 Toes to Bar

Run 400 Meters

“Warm up”

In 8 minutes build to a heavyish Hang Squat Clean.

Then:

5 rounds for time of:

Run 200 meters

9 Hang Squat Cleans 115/80 

9 Lateral Burpee Over Bar

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

Row Calorie

Shoulder-to-Overhead 135/95 

Double Under

Pull-up

Rest 1 min

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

5 Rounds for time:

7 Burpee Box Jumps 24/20

10 Toes to Bar

15 Push-ups

25 Air Squats

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans 155/105

9 Wall Balls 20/14

12 Weighted Sit-ups

Rest 1 min between each cycle. For each cycle continue the AMRAP where you left off.

3 rounds for time of:

Run 400 meters

15 Chest-to-bar Pull-ups

21 Alternating Dumbbell Snatches

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

Row 2000 meters

50 Toes to Bar 

60 Push Jerks 115/80

70 Pull-ups

80 Push-ups

90 Sit-ups

100 Lunges

Deadlift 3-3-3-3-3

Then:

3 rounds for time of:

Run 400 meters

15 Deadlifts 205/125

30 Goblet Squats 53/35

For time:

Row 1000 meters

Then:

21-15-9 reps of:

Shoulder to Overhead 135/95

Burpee Pull-ups 

For time:

40 Box Jump Overs 24/20

30 Power Cleans 115/80 

40 Toes-to-bars

30 Burpees

Run 800 meters

Complete as many rounds as possible in 15 mins of:

7 Strict Handstand Push-ups

14 AbMat Sit-ups

14 Wall Balls 20/14 

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

Power Snatch 95/65

Strict Pull-up

Front Squat 95/65

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

Row 2000 meters

80 Dumbbell Snatches

80 Box Jumps 

60 Toes to Bar

60 Shoulder to Overhead 95/65

60 Lateral Burpees over the Barbell 

5 rounds for time of:

18 Weighted Step-ups 24/20

Run 200 meters 

30 Air Squats

25 Sit-ups