3 Rounds (1 minute per station, 1 minute rest between each round)
 
Calorie Row
Kettle Bell Swings (American)
Push ups - parallettes or rings
 
ADV 60+/ 53+
INT 53/35
NOV 45-/ 25-
1454659 579612362109663 1924301515 n

 

20 minute time cap
 
400 meter Run
 
21 Thrusters
21 Pull Ups
 
400 Meter Run
 
15 Thrusters
15 Pull Ups
 
400 Meter Run
 
9 Thrusters
9 Pull Ups
 
RX 95/65
Gladiator run 13
9 Minute AMRAP 
 
11 Burpees
11 Hang Power Cleans
 
ADV - 135+ / 95+
INT - 115 / 75
NOV - 95 - / 65-
1461606 545005788923804 1808872664 n
9 Rounds 
 
5 Deadlifts
5 Ring Push Ups
 
ADV - 225/ 155
INT - 185/ 115
NOV - 135-/ 105-
10003502 598369833587399 1428606282 n
4 Rounds
 
30 Double Unders
20 Floor Press (45/25)
20 KB Swings (Russian)
 
ADV - 60+ / 53+
INT 53/35
NOV - 45/25
1901146 588945634529819 1452933195 n

 

WOOD

40 min time cap

5 Rounds

400m run

10 Burpee Box Jumps 24"

10 SDLHP 95lbs

10 Thrusters 95lbs

1 min Rest

1939701 595313300559719 1289841239 n