A.1

5 Rounds
5 Deadlifts
8 DB Step Ups (R)
8 DB Step Ups (L)

A.

12:00 AMRAP
10-20-30-40…
Double Unders
KB Swings
Double Unders
KB Goblet Step Back Lunges
RX: #53/#36

A.3

3 Rounds
1:00 Plank
:30(e) Side Pillar

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A.1

5 Rounds
5 Press
10 Heavy DB Shrug

A.2

On a 1:30 Clock
200m Run
Max Box Jumps
Rest 1:30
On a 1:30 Clock
20/15 Calorie Row
Max Jumping Squats
Rest 1:30
On 1:30 Clock
Run 200m
Max Jumping Squats
Rest 1:30
On a 1:30 Clock
20/15 Calorie Row
Max Box Jumps
Rest 1:30
On a 1:30 Clock
Run 200m
Max Calorie Row
Rest 1:30
On a 1:30 Clock
20 Box Jumps
Max Jumping Squats
(Score is total reps)

A.3

3 Rounds
20(e) Resisted Lunge Rotations
20 KB Supported Deadbugs – Hands

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A.1

5 Rounds
5 Squats
20(e) Bodyweight Split Squats

A.2

15-12-9-6
Strict Pull Up
Ring Dips
Banded Push Ups

A.3

3 Rounds
10 Pillar Hold w/ Alreach
30 Meball Toe Crunch

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In Teams of 2:

5 Rounds
15 Lateral Synchronized Burpees
200m Run (together)
30 Power Snatch #95/#65
(30:00 Cap)
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A.1

5 Rounds
3 Bench Press
12 DB Fly

A.2

10:00 AMRAP
8 Toes to Bar
8 DB Thrusters
12 DB Lunges
RX: #35/#20

A.3

3 Rounds
30 Alternating DB Curl
60 Banded Tricep

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A.1

5 Rounds
3 Power Snatch
5 Knee Hop to Broad Jump

A.2

50 Cal Assault Bike/75 Cal Row (60 Cal female)
50 KB Swings #70/#53
50 Cal Assault Bike/75 Cal Row

A.3

3 Rounds
20 Hack Twist
20(e) Reactive Teapot

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A.1

5 Rounds
3 Deadlifts
8(e) Single DB RDL

A.2

30 Strict Pull Ups
Then…
5 Rounds
50 Single Unders
10 Burpees
Then…
30 Strict Pull Ups
(15:00 Cap)

A.3

50 Evil Wheels

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A.1

5 Rounds
3 Press
10 Seated Lateral DB Raise

A.2

10 Strict Toes to Bar
20 Box Jumps
40 DB Strict Press
800m Run
40 DB Strict Press
20 Box Jumps
10 Strict Toes to Bar
30’/24″ Box
#35/#20
(18:00 Cap)

A.3

3 Rounds
25 AbMat Sit Ups
:45 Plank

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A.1

5 Rounds
3 Back Squat
:30 Iso Dorsi Flexion

A.2

On the Minute x 9
Min 1: 9 Front Squats – Max Burpee Pull Ups
Min 2: 8 Front Squats – Max Burpee Pull Ups
Min 3: 7 Front Squats – Max Burpee Pull Ups
Min 4: 6 Front Squats – Max Burpee Pull Ups
Min 5: 5 Front Squats – Max Burpee Pull Ups
Min 6: 4 Front Squats – Max Burpee Pull Ups
Min 7: 3 Front Squats – Max Burpee Pull Ups
Min 8: 2 Front Squats – Max Burpee Pull Ups
Min 9: 1 Front Squat – Max Burpee Pull Ups
RX: #115/#85

A.3

3 Rounds
10 KB Supported Deadbugs – Feet
10 KB Supported Deadbugs – Hands

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In teams of 2:

Run 1 Mile
5 Rounds
40 Deficit Push Ups
40 V-Ups
40 Wall Balls
200m Farmers Carry

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