A.

In teams of 2 take 15 minutes to build to a heavy Front Squat + Jerk

at the 20:00 mark start part B

B.

As quickly as possible, in teams of 2, complete the following six phases, in order, with each team member completing three of the phases independently. Which team member does the given workouts is entirely up to the team to determine.

Phase 1

Row 500 Meters

30 Thrusters 45lb/33lb

Phase 2

Complete rounds of 15, 12 and 9 reps of:

Power Cleans 135/95 lb.

Burpees

Phase 3

20 Ground to Overhead 135/95 lb.

Phase 4

20 Pull-Ups

35 Box Jumps 24”/20”

50 Double-Unders

Phase 5

Complete rounds of 15, 12 and 9 reps of:

Hang Snatch 95/65 lb.

Toes-to-Bar

Phase 6

75 Wall Ball Shots 20/14 lbs.

A.

Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X0

Single-Arm Trap 3 Raises x 8-10 reps @ 2111

Weighted Plank Hold x 60 seconds

B.

3 Rounds

400m Run

15 Kettlebell Swings

15 Hand Release Push-Ups

C.

Optional

For time:

1000m

A.  

Complete 100 Wall Ball Shots 20/14 lbs. in as few sets as possible:

Rest EXACTLY 60 seconds

B.  

Take 15 minutes and build to a heavy

3 Rep Deadlift

then...

AMRAP 10

10 Deadlifts 225/145 lbs.

10 Handstand Push-Ups

30 Double-Unders

A.  

3 sets not for time:

Rope Climb x 1-2 ascents

Jump to Bar from box x 8-10

L-Sit x 30-45 seconds

B.  

3 sets 

AMRAP 5

3 Bar Muscle-Ups OR 5 Pull-Ups

5 Power Snatch 115/75 lbs.

7 Barbell Burpees

Rest 60 seconds

A.  

3 sets not for time:

Russian Step Ups x 8-10 each leg

Single Arm Row x 8-10 each arm

Tuck Crunch x 25 + 5 Candlestick Rolls

B.  

For 24 minutes, rotate through the following stations:

Station 1 - 45 seconds Row for Max Calories

Station 2 - 30 seconds of Max Box Jump Overs

Station 3 - 45 seconds Assault Bike for Max Calories

Station 4 - 30 seconds of Max Distance Overhead Carry

A.  

Take 15 minutes and work to a heavy

2 Rep Max Thruster (from the floor)

+

4 sets

Pull-Ups x 10-15 reps

B.  

For Time:

7-6-5-4-3-2-1

Power Clean 225/155 lbs.

Front Squat

 *Use 70-75% of Max Clean for scaling weight

Take 20 minutes to work up to a heavy

Front Squat + Jerk

at the 20:00 mark...

AMRAP 10

30 Double-Unders

10 Alternating Single Arm Snatch 24/16 kg

Rest 5 minutes then at the 35:00 mark...

AMRAP 5

5 Toes-to-Bar

10 Push-Ups

With a running clock complete:

Run 800m

30 Cleans 155/105 lbs.

Rest until the 10:00 mark and then...

Run 800m

40 Shoulder-to-Overhead 135/85 lbs.

Rest until the 20:00 mark and then...

Run 800m

50 Barbell Burpees

A.

Take 15 minutes and build to a heavy

Hang Clean + Clean

then...

3 sets

Hang Clean + Clean @ 80%

B.

For Time:

10-9-8-7-6-5-4-3-2-1

Overhead Squat 95/65 lbs.

Chest-to-Bar Pull-Ups

A.

Every 2 minutes, for 24 minutes:

Station 1 –  Alternating Reverse Lunges with Kettlebells x 20 reps

Station 2 – 45-60 seconds of Handstand Walking (OR 45-60 second Nose-to-Wall Handstand Hold)

Station 3 – 20 Hollow Rocks + 10 Alternating V-Ups + 10 second L-Sit

B.

In teams of two, with partners alternating movements, complete as many rounds and reps as possible in 12 minutes of:

200m Run

20 Kettlebell Swings 24/16 kg

10 Ring Dips (OR 5 Muscle-Ups)

A.

Every two minutes, for 12 minutes (6 sets) of:

Strict Shoulder Press x 3 reps @21X1

Strict Pull-Up x 3-5 reps

B.

AMRAP 8

Row for max meters

Rest 2 minutes and then...

AMRAP 8

10 Sumo Deadlift High Pulls 95/65 lbs.

10 Wall Balls 20/14

Every 10 minutes, for 30 minutes (3 sets) 

Run 800m

2 Rope Climbs

10 Handstand Push-Ups

15 Ring Dips

20 Box Jumps 24/20"

A.

In teams of 4, complete 3 sets each of:

1 - 30 Calorie Row

2 - 15 Deadlifts 225/145 lbs.

3 - 30 Wall Balls 20/14 lbs.

4 - 15 Pull-Ups

Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until all athletes have finished their reps.

A.

Take 15 minutes and build to a heavy Hang Snatch + Snatch

then...

3 sets

Hang Snatch + Snatch @ 80%

B.

As Many Reps Possible in 12 minutes of:

50 Double-Unders

15 Cleans 95/65 lbs.

50 Double-Unders

15 Cleans 115/75 lbs.

50 Double-Unders

15 Cleans 135/95 lbs.

50 Double-Unders

15 Cleans 155/105 lbs.

50 Double-Unders

15 Cleans 185/125 lbs.

50 Double-Unders

Max Reps Cleans 205/145 lbs.

A.

Every 90 seconds for 18 minutes (4 sets):

Station 1 - Supinated-Grip Barbell Row x 6-8 reps @ 2111

Station 2 - Alternating Reverse Lunges with Kettlebells x 20 reps

Station 3 - Hollow Hold x 30 seconds + 20 Hollow Rocks + 10 V-Ups

B.

Complete as many rounds and reps as possible in 9 minutes of:

7 Overhead Squats 95/65 lbs.

14 Toes-to-Bar

200 Meter Run

A.

Every two minutes, for 12 minutes (6 sets) of:

Strict Shoulder Press x 3 reps @ 80-85%

Strict Pull-Up x 3-5 reps

B.

Against a three minute running clock:

Row 30 calories

Max Rep Burpee Box Jump Overs 24/20"

Rest 3 mins

*Complete for a total of 4 sets

A. 

Every minute, on the minute, for 30 minutes:

Minute 1 - 30 Double-Unders + 5-10 Chest-to-Bar Pull-Ups

Minute 2 - 10 Front Racked Kettlebell Step Ups to 20" Box (24/16kg)

Minute 3 - 12 Push Press (115/75 lbs)

A.  

Take 15 minutes and build to a heavy 1 Rep Bench Press

B.  

Every minute, on the minute for 16 minutes Odd - Bench Press x 5 @ 65-70%

Even - Squat Clean x 5 135/95 lbs. 

A. 

For times:

Run 2400 Meters (1.5 Miles)

Rest until the running clock reaches 16:00, and then…

Run 1600 Meters (1 Mile)

Rest until the running clock reaches 28:00, and then…

Run 800 Meters (.5 Mile)

Each set should be a max effort.

A.  

Take 15 minutes and build to a heavy Full Snatch

then...

3 sets

Snatch x 1.1 @ 80%

B.  

Every minute, on the minute, for 10 minutes

3 Power Cleans 135/95 lbs.

4 Handstand Push-Ups