3 rounds for time of:

Run 200m

18 Push Up

Run 200m

Handstand Hold, 1minute 

Run 200m 

9 Power Clean 165/120

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

Box Jump Over 24/20

Rest 30 sec

Single Arm Dumbbell Thruster 50/35

Rest 30 sec

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

Alternate hand using the Dumbbell each round. 

5 rounds for time of:

18 Deadlift 135/95

12 Toe to bar

6 Push Press 135/95

I’m teams of 2, with 1 partner working at a time, complete for time:

35 power clean 135/95

50 toe to bar

35 shoulder to overhead

25 power clean

50 burpee

25 shoulder to overhead

15 power clean

50 box jump 24/20

15 shoulder to overhead

Complete as many rounds as possible in 15 minutes of:

50 Double Under

6 Deadlift 275/185

3 Bar Muscle-Up

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

Row calorie

Dumbbell box step-up 50/35 & 24/20

Strict handstand push-up 

Rest 1min 

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

Power Clean 1-1-1-1-1-1-1

For Time:

20 Burpee Pull-Up

30 Power Clean 155/115 

20 Burpee Pull-Up

3 Rounds for time:

Run 800 meters

25 Wall Ball 20/14

Push Press: 3-3-3-3-3-3-3

Then:

As many reps as possible in 12 minutes of:

3 Hand Release Push Up

3 Push Press 95/65

3 Deadlift 95/65

Then, 6,6,6 9,9,9 etc… 

Continue adding 3 reps to each movement until time expires. 

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.