Workout: For Time

200m-400m-600m-400m-200m Row or Ski

30 Situps

25m Sled Push **Heavy**

20 Step ups (20″/16″)

15 KB Russian Swings (53lb/35lb)

10 Ring Dips

Strength: Strict Press 10-8-6-4-2

Workout: For Time

600m Run BUY IN

8 Rounds

4 Pull ups (RX+ Strict Pull ups)

8 Push ups (RX+ Deficit Push ups 55/45lb plates for Male/Female)

12 Air Squats

600m run BUY OUT

Workout: For Time

Teams of 2!

200 Double Unders

100 Cal. Row/Echo/Ski

100 Front Squats RX(115lb./75lb.) RX+(135lb./95lb)

150 Double Unders

100 Cal. Row/Echo/Ski

100 Burpees to 6″ Target

100 Double Unders

100 Cal. Row/Echo/Ski

100 Toes To Bar

Strength: 16 Minutes to find heavy 2 rep Back Squat!

Workout: DT

5 Rounds For Time

12 Deadlifts RX(155lb/105lb)

9 Hang Power Clean

6 Shoulder To Overhead

Extra Credit: 3-4 sets

15 Reverse Hypers

15 GHD Situps

15 KB Obl. Each Side

Strength: Deadlifts 4×4

Workout: For Time

Teams of 2!

40-30-20-10 Thrusters RX(75lb./55lb.) RX+(95lb./65lb.)

40-30-20-10 Bar Facing Burpees

4 Rope Climbs **Each round**

Strength: Bench Press 4×4

Workout: For Time

30-20-10 Step Ups (24″/20″) *No weight*

15/12 Cal. Row/Echo/Ski

30-20-10 DB Hang Power Clean + Jerk (50lb/35lb)

15/12 Cal Row/Echo/Ski

Strength: Every 90 seconds for 15 Minutes

2 “Squat” Snatches **Increase weight throughout**

Workout: For Time

40 Wallballs RX(20lb/14lb, 10ft/9ft)

21 Chest To Bar

40 Wallballs

15 Chest To Bar

40 Wallballs

9 Chest To Bar

Workout: Teams of 2!

800m Run

80 Toes To Bar

100 Cal. Bike/Row/Ski

100 Cal. Row/Bike/Ski

100 Cal. Ski/Bike/Row

80 Toes To Bar

800m Run

Strength: Back Squats 4×4

Workout: For Time

15-12-9-6-3

“Squat” Clean RX(135lb./95lb.) RX+(155lb./105lb.)

Handstand Push ups RX+(Strict Handstand Pushups

40 Double Unders

Strength: Front Squats 4×6

Workout: For Time

25 Toes To Bar BUY IN

10-8-6-4-2 Power Snatch RX(135lb/95lb) RX+(165lb/115lb)

20-16-12-8-4 Air Squats

25 Toes To Bar BUY OUT