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

Row 2000 meters

60 Hang Power Clean 115/80

70 Toes to Bar

80 Wall Ball Shots 20/14

90 Push-Press 65/45

100 KB Swings 35/26

Complete as many rounds as possible in 8 mins of:

4 Strict Pull-ups

20 Double Unders

Then:

Complete as many rounds as possible in 8 mins of:

14 Weighted Box Step-ups

7 Push-ups

Then:

Complete as many rounds as possible in 8 mins of:

8 Air Squats

8 Burpees

Deadlift 2-2-2-2-2

Then:

3 rounds for time of:

Run 200 meters

9 Deadlifts 275/185

30 AbMat Sit-ups

For time:

Row, 1000 meters

21 Front Squats, 135/95 lbs

21 Strict Pull-ups

30 Box Jumps, 24/20

15 Front Squats, 135/95 lbs

15 Strict Pull-ups

50 Double Unders

9 Front Squats, 135/95 lbs

9 Strict Pull-ups

3 rounds for time of:

10 Hang Power Cleans 155/105

Pull-up Bar Dead Hang, 1 min

10 Push Jerks 155/105

Handstand Hold, 1 min

5 rounds for time of:

7 Power Snatches 115/80

12 Toes-to-bars

9 Lateral Burpee Over Bar

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

50 Synchro Burpees

90 Wall Balls (20/14 lbs)

80 Box Jumps (24/20 inches)

70 Kettlebell Swings (53/35 lbs)

100 Synchro Sit-ups

50 Shoulder to Overhead 95/66

On the minute every minute for 7 minutes: Hang Squat Clean x 2 reps.

Then:

Complete as many rounds as possible in 12 mins of:

5 Hang Squat Cleans 135/95

10 Pull-ups

15 Air Squats

3 Rounds for time:

Run 400 meters

20 Toes to Bar

15 Deadlifts 185/125

5 rounds for time of:

14 Overhead Lunges 45/25 lbs

18 Burpees

22 Sit-ups

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

Row Calorie

Power Snatch 75/55

Overhead Squat 75/55

Push-up

Rest 1 min

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

If you snatched today during the ground to overhead….YES you are snatching again 👍🏽

For time:

50 Double Unders

40 Single Arm Kb Thruster (L) 53/35

30 Box Step-ups 24/20

20 Ground-to-Overheads 95/65

10 Ring Muscle-ups

20 Ground-to-Overheads 95/65

30 Box Step-ups 24/20

40 Single Arm Kb Thruster (R) 53/35

50 Double Unders

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

Row or Run 1 mile

50 Power Cleans 115/80

60 Burpees

100 Lunges

50 Power Snatches 75/55

100 Sit-ups

150 Air Squats

5 rounds for time of:

20 Wall Balls 20/14

10 Strict Pull-ups

6 rounds for time of:

7 Deadlifts 225/155

7 Strict Handstand Push-ups

7 Lateral Burpee Over Barbells

For time:

60/50 Row Calories

-- then --

5 rounds of:

10 Toes-to-bars

10 Box Jump Overs 24/20

Plank Hold, 1 min

3 rounds for time of:

Run 400 meters

15 Power Snatches 105/80

50 AbMat Sit-ups

For time:

10 Weighted Push-ups, 25/10 lbs

10 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

9 Weighted Push-ups, 25/10 lbs

9 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

8 Weighted Push-ups, 25/10 lbs

8 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

7 Weighted Push-ups, 25/10 lbs

7 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs

6 Weighted Push-ups, 25/10 lbs

6 Chest-to-bar Pull-ups

3 Thrusters, 135/95 lbs and so on……….

*the thruster reps will always be 3 after every set of push ups and chest to bars.

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

90 Deadlifts 185/125

80 Toes to Bar

70 Hand Release Push-ups

60 Second Plank Hold (complete together)

50 Weighted Box Step ups (choose weight)

40 Hang Power Cleans 135/95

For time:

Row 800 meters

80 Sit-ups

60 Wall Balls 20/14

40 Pull-ups