200m run
15 back squat (from the floor)
20 knee to elbow
L1: 45/35
L2: 95/65
L3: 135/95
20 minute AMRAP:
100 wall ball
80 box jump over
60 hang power clean
40 SH2OH
20 bar muscle up
L1: 45/35; 40 dips
L2: 105/75
L3: 135/95
14 DB lunge (2 DB)
10 burpees
14 DB lunge
10 pull-up
L1: body weight
L2: 35/25+-
L3: 50/35-+; CH2B
10 thruster
20 double under
L1: 45/35
L2: 75/55
L3: 95/65
Rest as needed
Then…
50 calorie bike erg
Buy in: 800m run
Then…
3 rounds:
200m sled pull
20/16 calorie ski
40 sit-up
20 KB deadlift
40 push up
20 hammer hit
Cash out: 800m run
Rx: sled 45×3/45×2; DL: G/Y
L1: weighted box step up 5 x 10 (5/5)
In 3 minutes, complete…
8 toes to bar
10 single arm hang DB clean & jerk (5/5)
14/12 calorie row
Then, with remaining time:
AMRAP power clean
2 minutes rest between rounds
L1: 45/35; 10/5+
L2: 95/65; 35/25+
L3: 135/95; 50/35+
*Score is completed reps of power clean.
400m run (40 reps)
30 box jump
20 deadlift
8/6 bar muscle up
L1: 45/35; 2:1 jumping pull-up or pull-up
L2: 205/135
L3: 225/155; 10/8 bar muscle up
200m ski
45 air squat
30 KB swing
15 burpees
L1: Y/B
L2: G/Y
Start at 2, every minute on the minute, increase by 2 reps until 15 minutes or until unable to complete designated reps in one minute.
200m farmer carry
3 rope climb
20 front rack bar Lunges
L1: 45/35 or Body weight
L2: 95/65 G/Y
L3: 115/85 R/G; 5 rope climb.
30 double under
3 clean & jerk
3 T2B
30 double under
6 clean & jerk
6 T2B
30 double under
9 clean & jerk
9 T2B
30 double under
Continue rep scheme through 14 minutes
Double unders are a buy in for every around, do not count toward score.
L1: 45/35; single unders or penguin jumps
L2: 105/75+
L3: 115/85+