21 Pull-ups
15 Burpee Box Jump Overs
Goal – 16:00
Cap – 22:00
15 Wallball (20/14)
20 KB Swing (53/35)
25 Sit-ups
Goal – 3+
Min 2 = :30 max bar rows
Min 3 = :30 max skater jumps or banded squats
Score as total reps
15 rkbs
20 sit ups
2:20 cap for each round
Score is slowest and fastest rounds
3×2 @ 85%
3×1 @ 90%
Rest as needed between sets.
Record heaviest successful lift
100 Double Unders
27 Deadlifts (205/145)
800 Meter Run
100 Double Unders
21 Deadlifts (205/145)
400 Meter Run
100 Double Unders
15 Deadlifts (205/145)
***1:1 Singles***
Goal – 24:00
Cap – 30:00
:20 fast
:40 rest
All Out!
Score is total cals
10 push press
30 DU or 20 lateral jumps over bar
Choose a bar or DB weight that will be challenging to stay unbroken
–then–
4 rounds:
6 Rope Climbs
10 Clusters (135/95)
–then–
1 mile run
**Split work as needed between partners. Runs must be at least 400s. No 200s, 100s, etc.**
**Sub 20 pullups/20 pushups per round if not doing rope climbs. If one person is doing ropes, and the other partner is not, that partner needs to do 10/10 per round**
Goal – 32:00
Cap – 40:0
250/200m run
Try to keep reps within .03
Score is slowest round
Then
6 rounds of
10 pull ups
20 wall balls 20/14
Then
2000/1600m row
:30 handstand or plank hold
Walk/recover until 2:00
Score is total cals
14 one arm DB clean and jerk (7 per side)
14 overhead walking lunges (7 per side)
20 Hang Dumbbell Snatches (50/35)
20/15 Calorie Bike
Stagger by 2 minutes. For larger classes, have half do workout first
Goal – 12:00
Cap – 18:00
40 Chest to Bar Pull-Ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1 – 75/55
Round 2 – 95/65
Round 3 – 115/80
Round 4 – 135/95
Round 5 – 155/105 (AMRAP in time remaining)
Goal – Get to the last bar
Even Minutes – 5 Push Presses (from floor)
Odd Minutes – C2B pullups
**sub hardest version of pullups possible**
**push press as heavy as possible – unbroken*