5 rounds for time of:

100 Single Unders

16 Weighted Step-ups 53/35, 24/20

20 Push-ups

For time:

Row 1000/800 meters

- then -

3 rounds of:

50 Air Squats

25 Pull-ups

20 Shoulder-to-Overheads 95/65

Every 4 minutes for 5 sets:

10 Burpees over Bar

5 Power Cleans 205/135

10 Burpees over Bar

Complete as many rounds as possible in 20 mins of:

• 48 Double Unders

• 24 Kettlebell Swings, 53/35 lbs

• 12 Toes-to-bars

Thruster

3-3-3-3-3

Then,

For time:

12 Thrusters, 135/95 lbs

24 Chest-to-bar Pull-ups

9 Thrusters

18 Chest-to-bar Pull-ups

6 Thrusters

12 Chest-to-bar Pull-ups

Every 6 minutes for 4 sets:

12 Deadlifts, 225/155 lbs

24 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

24/18 Row Calories

*each set is for time

*alternate starting between deadlifts and row 

For 3 rounds, complete:

In 2 minutes:

Run, 400 m

max reps in remaining time Air Squats

Rest 1 min

-- then --

In 2 minutes:

Run, 400 m

max reps in remaining time Push-ups

Rest 1 min

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of: 

4 Power Snatch 95/65

8 Burpee over Bar

16 Wall Ball 20/14

Squat Clean 1-1-1-1-1-1-1

Then,

3 rounds for time of:

Run, 400 m

21 Pull-ups

12 Front Squats, 155/110 lbs

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

Box Jump, 24/20 in

Wall Ball Sit-up, 20/14 lbs

Plate Overhead Lunge, 45/35 lbs

V-up

10 rounds for time of:

7 Deadlift, 135/95 lbs

6 Hang Power Clean 

5 Front Squat 

For time:

Row, 1000/700 m

-- then --

4 rounds of:

24 Kettlebell Swings, 53/35 lbs

18 Toes-to-bars

Wall Facing Handstand Hold, 1 min

On a 20 minute clock, complete:

For time:

5 rounds of:

65 Double Unders

18 Burpee Over Bar

-- then --

3RM Push Press

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

Row 2000 meters (5x200m each)

40 Burpee Pull-Up

40 Hang Power Clean 135/95

20 Burpee Pull-Up

20 Hang Power Clean 135/95

Run 1000 meters (5x100m each)

“Warm up”

Every minute the minute for five minutes:

2 Power Snatch, building weight

Then,

For 4 cycles:

AMRAP in 3 mins of:

24 Double Unders

12 Toes-to-bars

6 Burpee Over Bars

MAX Power Snatch, 135/95 lbs

Rest 1 min between each cycle.

Score is total power snatch reps.

5 rounds for time of:

20 Kettlebell Swings, 53/35 lbs

30 Box Jumps, 24/20 in

Handstand Hold, 1 min

Back Squat 7-5-5-3-3-3

For time:

50 Plate Overhead Lunges, 45/35 lbs

40 Back Squats, 115/85 lbs

50 Plate Overhead Lunges, 45/35 lbs

40 Front Squats, 95/65 lbs

4 rounds for time of:

30 Wall Ball Sit-ups, 20/14 lbs

20 Pull-ups

Run 400m

Deadlift 3-3-3-3-3-3

Then,

For time:

21 Deadlifts, 225/155 lbs

42 Push-up hand release

15 Deadlifts

30 Push-up hand release

9 Deadlifts

18 Push-up hand release

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

120 Sit Up

200m run (together)

100 Deadlift 95/65

200m run (together)

80 Push Jerks 95/65

200m run (together)

60 Burpee

200m run (together)

40 Push Up 

200m run (together)