FOR TIME

• 50 box jumps
• 50 jumping pull-ups
• 50 kettlebell swings
• 50 walking lunge steps
• 50 knees-to-elbows
• 50 push presses
• 50 back extensions
• 50 wall ball shots
• 50 burpees
• 50 double-unders

FOR TIME

33 - 27 - 21 - 15 - 9

• thrusters
• chest-to-bar pull-ups

FOR TIME

3 Rounds:

• 10 snatches
• 12 bar-facing burpees

Rest 3 min

3 Rounds:

• 10 bar muscle-ups
• 12 bar-facing burpees

FOR TIME

• dumbbell overhead lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• handstand walk

FOR TIME

5 Rounds:

• 7 parallette handstand pushups
• 21 toes to bar
• 7 axle bar deadlifts

PART A:

FOR TIME (TC: 10min)

• 500 m swim time trial

PART B:

FOR TIME (@12min / TC: 16min):

• 40 / 32 cal c2 ski erg
• 125 m swim
• 40 / 32 cal c2 bike erg
• 125 m swim
• 40 / 32 cal c2 ski erg

AMRAP 17 MIN

3 Rounds:

• 1 min wall ball shots
• 1 min sumo deadlift high-pulls
• 1 min box jumps
• 1 min push press
• 1 min row
• 1 min rest

AMRAP

Beginning on an 8-minute clock, complete as many reps as possible of:

• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans
• 25 toes-to-bars
• 50 double-unders
• 13 squat cleans

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

• 25 toes-to-bars
• 50 double-unders
• 11 squat cleans

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

• 25 toes-to-bars
• 50 double-unders
• 9 squat cleans

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

• 25 toes-to-bars
• 50 double-unders
• 7 squat cleans

AMRAP 6min

• 5 wall walks
• 50 double-unders
• 15 snatches
• 5 wall walks
• 50 double-unders
• 12 snatches

if completed before 6min, add 3min to the clock

• 20 strict handstand push-ups
• 50 double-unders
• 9 snatches

if completed before 9min, add 3min to the clock

• 20 strict handstand push-ups
• 50 double-unders
• 6 snatches

AMRAP 15 MIN

• 5 burpee pull-ups
• 10 shuttle runs
• add 5 burpee pull-ups after each round

THEN

FOR LOAD

• 1 thruster