For time: 100 Singles 80 KB Swings (35/26) 60 Med Ball Cleans (14/10) 40 Box Jumps (20/16) 20 Power Snatches .....
Fitness 15/12 Cal Row 100m Sprint
AMRAP 7 10 KB Rows (10/10) weights (45/30-26) 10 Pistols alternating (5 each side/10 total) -Rest 2- AMRAP 7 10 .....
FITNESS AMRAP 18 10 strict presses (45/35) 8 box jumps (20/16) 10 SDHP (45/35) 8 Step-Ups with plate (15/10)
FITNESS 21-15-9-6 reps for time of: Hang squat cleans Leg-assisted ring dips Men use 55 lb. Women use 35 lb.
Fitness For time: 30 box jumps 30 kettlebell swings 30 hanging knee tucks 30 wall-ball shots 30 burpees Men use .....
Hang power clean for 12 minutes Hang power snatch for 12 minutes Push jerk 12 for minutes
FITNESS For time: 10 slow muscle-up transitions with bent legs 50 single-unders 8 slow muscle-up transitions with bent legs 40 .....
Overhead Squat Overhead squat 3-3-3 reps Front Squat Front squat 3-3-3 reps Back Squat Back squat 3-3-3 reps
“Rich” For time: 13 squat snatches Then, 10 rounds of: 10 pull-ups 100-meter sprint Then, 13 squat cleans Men use .....
Fitness 3 minutes of: Burpees Then, 3 minutes of: 7 deadlifts 7 box step-ups Then, 3 minutes of: Turkish get-ups .....
Endurance Team Relay 8 total rounds of: Partner A: Run 400 meters Partner B: Max Effort KB Swings *switch when .....
