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

10 Rounds for time of: 

30 Air Squat 

18 Weighted Step Up (pick load) 24/20

12 Hang Power Clean 135/95

Complete as many rounds as possible in 15 minutes of: 

3 Bar Muscle Up

9 Box Jump Over 24/20

18 Wall Ball 20/14

Every minute on the minute for 18 minutes 

1. Deadlift x 7

2. Push up x Max

3. REST

Begin workout with deadlift weight at 60% then increase as able.

Perform one set of push ups for maximum repetitions.

Complete for a total of six rounds.

For time:

Run 500m

50 V-Up

Run 400m

40 V-Up

Run 300m

30 V-Up

Run 200m

20 V-Up

Run 100m

10 V-Up

For 4 cycles:

AMRAP in 4 mins of:

9 Thruster 115/75

9 Strict Pull Up

6 Thruster

6 Strict Pull Up

3 Thruster

3 Strict Pull Up

In remaining time MAX Burpee Over Bar

Rest 2 mins between each cycle.

For each cycle restart the AMRAP

5 Rounds for time of:

50 Double Unders 

15 Toes-to-bar

20 Hang Dumbbell Snatch 50/35

*10 snatches one arm then switch

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

35 Power Snatches 75/55

40 Box Jump Overs 24/20

50 Push-ups

30 Power Snatches

30 Box Jump Overs 24/20

40 Push-ups

25 Power Snatches

20 Box Jump Overs 24/20

30 Push-ups

5 rounds for time of:

Run 200 meters

35 Double Unders

9 Deadlifts 225/155 

10 rounds, 30 secs per station, for max reps of:

Burpee

Rest 30 secs

Wall Ball 20/14 

Rest 30 secs

Rotate immediately to the next station every 30 secs, the clock does not stop or reset between stations.

“Pyramid Double Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings

24 Pull-ups

Run 400 meters

21 Kettlebell Swings

12 Pull-ups

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

Row Calorie

Power Clean 185/125

Box Jump 24/20

Rest 1 min

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

Bench Press 5-5-5-5-5

Then:

Complete as many rounds as possible in 10 mins of:

5 Toes-to-bars

10 Push-ups

15 Air Squats

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

80 Weighted Box Step ups 24/20

50 Strict Pull-ups

Run 400 meters (together)

80 Wall Ball Shots 20/14

50 Single Arm Alternating Devils Presses

Run 400 meters (together)

40 Squat Clean 115/80

Strict Shoulder Press 5-5-5-5-5

Then:

5 rounds for time of:

7 Push Jerks 155/105 

25 Sit-ups

10 Deadlifts 155/105 

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

Squat Snatch 95/65 

Pull-up

Lateral Burpee Over Bar

For time:

Run 1 mile

-- then --

5 rounds of:

14 Box Jump Overs 24/20

12 Toes-to-bars

3 Wall Walks

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans 135/95 

6 Push-ups

9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP.

Front Squat 3-3-3-3-3

Then:

3 rounds for time of:

Run 400 meters

15 Thrusters 95/65 

10 Burpee Pull-ups

In teams of two, with one partner working at time, alternate between movements to complete

10 Rounds total of:

8 Power Cleans (115/75)

15 Wall Ball 20/14

8 Burpee Box Jump 24/20

For time:

Row 800 meters

-- then --

5 rounds of:

35 Double Unders

16 Weighted Sit-ups

10 Overhead Squats 95/65