2 Rounds
20 Calories on any machine
50ft Crab Walk
10 PVC Pass Thrus
10 PVC OHS
20 AMRAP
Run 800m
15 HSPU
15 Chest to Bar Pullups
RX+
20 AMRAP
Run 800m
15 Strict HSPU
10 RIng Muscle-ups
2 Rounds
Row 20 Calories
50ft Crab Walk
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
2 Rounds
20 Calories on any machine
10 Turkish Getups
20 Side Plank Rotations
15 AMRAP
50 KB Swings 53lbs/35lbs
40 Jumping Lunges
30 Pushups
20 DB Hang Clean and Jerk 50lbs/35lbs
10 Wall Walks
2 Rounds
20 KB Swings
20 Side Plank Rotations
12 AMRAP
25 Wall Ball 20lbs./14lbs
20 Calorie Row
15 Pullups
2 Rounds
20 KB Swings
50ft Lunge
:30 Couch Stretch
:30 Pigeon Stretch
15 AMRAP
Run 400m
15 Box Jumps 24″/20″
15 Toes to Bar
2 Rounds
20 Calorie Row
50ft Crab Walk
7 AMRAP
Run 800m
Max Rope Climbs
Rx+
7 AMRAP
Run 800m
Max Legless Rope Climbs
2 Rounds
20 Calories on any machine
10 PVC Pass Thrus
10 PVC OHS
20 AMRAP
Run 400m
10 OHS 95lbs/65lbs
15 Chest to Bar Pullups
20 AMRAP
Run 400
10 Snatch 135lbs/95lbs
7 Muscle ups
2 Rounds
20 Calories on any machine
:30 Hollow Hold
20 Pushups
20 AMRAP
Run 400m
30 Wall Ball 20lbs/14lbs
30 Situps
2 Rounds
10 Turkish Getups
50ft Crab Walk
:30 Pigeon Stretch
:30 Couch Stretch
15 AMRAP
5 Thrusters 95lbs/65lbs
10 Pullups
15 Bar Facing Burpees
2 Rounds
20 Calories on any machine
20 SIde Plank Rotations
20 KB Swings
20 AMRAP
20 Calorie Row
15 Toes to Bar
10 HSPU