5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run
2 Rounds for Time:
40 Dumbbell snatches (45 lb / 20 lb)
40 Wallballs (20 lb / 14 lb)
40 Dumbbell box step overs (45 lb / 20 lb)
40 Burpees
Run 400m
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories
Rest 3 minutes between rounds.
Men: 185-lb. squat, 36-in. box
Women: 125-lb. squat, 30-in. box
4 rounds for time of:
30 GHD sit-ups
30 hip extensions
100-ft. handstand walk
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
21-18-15-12-9-6-3 reps of:
Handstand push-ups
L pull-ups
10 rounds for time of:
1 power snatch
3 overhead squats
Men: 185 lb.
Women: 125 lb.
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
Complete as many rounds as possible in 7 minutes of:
10 sumo deadlift high pulls
10 push presses
Men: 135 lb.
Women: 95 lb.
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell
8 rounds for time of:
Run 400 meters
Rest 90 seconds
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Then
1-rep-max clean
Time cap: 12 minutes to complete 18.2 and 18.2a
3 rounds for time of:
50 GHD sit-ups
25 strict handstand push-ups
5 rounds for time of:
Run 400 meters
15 thrusters
Men: 95 lb.
Women: 65 lb.
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
4 rounds, each for time, of:
Bike 1 mile
Rest as needed between efforts.
Use a stationary bike or find a 1-mile course to repeat each round.
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
Use one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells
Women: 35-lb. dumbbells
5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell