2 Rounds for time:
70 Situps
60 Double Unders
500m row
40 Knees to Elbows
30 Pullups
20 Dumbbell hang squat cleans, 35 lb / 20lb
10 Burpees
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
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
For time:
Row 2,000 meters
100 wall-ball shots
20 muscle-ups
Men: 20-lb. ball
Women: 14-lb. ball
Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters
Rest 1 minute between efforts.
Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups
1,000m row
50 thrusters, 45lb barbell
30 pullups
For time:
100 Pullups
80 GHD Situps
60 Alternating one-legged squats (pistols)
40 Calorie row
20 Push press, 50 lb dumbells