40 Rounds For Time with a Partner
4 Dumbbell Squats
3 Dumbbell Step Overs
2 Dumbbell Thrusters
1 Dumbbell Devil's Press
(50/35)
*Partners Switch after each full round. 20 rounds each
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (50/35)
15 Handstand Push-ups
9 Turkish Get-ups
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
For Time
1000 Meter Row
100 Double Unders
75/50 Push-ups
100 Double Unders
1000 Meter Row
3 Rounds for Time - 5 Minute cap
15–12-9
Push Press (115/75)
Box Jumps (24/20)
Rest 2 Minutes between rounds
For Time
.7 Mile on Assault Bike
20 Dumbbell Thrusters (45/25)
20 Toes to Bar
.7 Mile Assault Bike
15 Dumbbell Thrusters
15 Toes to Bar
.7 Mile on Assault Bike
10 Dumbbell Thrusters
10 Toes to Bar
.7 Mile on Assault Bike
5 Dumbbell Thrusters
5 Toes to Bar
For Time With a Partner
2 Rounds for Time
500 Meter Row
50 Hand Release Push-ups
500 Meter Row
50 Renegade Rows (40/25)
500 Meter Row
50 Med Ball Cleans (20/14)
500 Meter Row
50 Box Jump
500 Meter Row
50 Ring Rows
Time Cap 30 Minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP in 12 Minutes
15 Kettlebell Swings (55/35)
12 Sumo Deadlift High Pulls (95/65)
9 Ring Dips