With a partner. 1 partner working at a time, must be done in order but switch off however you want.
1k Row
50 Pull Ups [C2B]
1k Row
50 Burpees
1k Row
30 Toes to Bar
1k Row
30 Devil’s Presses (40s/25s)[50s/35s]
1k Row
10 Rope Climbs
FOR TIME (5 MINUTE CAP)
1 ROUND
100m Run
10 KB DL
10 KB High Pull
10 Wall Ball Front Squat
1 ROUND
100m Run
10 KB SDHP
10 Wall Ball Thrusters
10 Step-ups
10-8-6-4
Sumo Deadlift
(Score is Weight)
AMRAP x 15 MINUTES
200m Run
12 Wall Balls (20/14)|(14/10)
12 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Slam Balls
20 Slam Ball Lunges
STATION 2
AMRAP
10 Slam Ball Push Press
20 Double Unders
STATION 3
AMRAP
10 Up-Down + Slam Ball
20 Slam Ball Russian Twists
Run 400 easy
3 ROUNDS…
10 push ups
10 squats
10 Sit Ups
Row 1000/800 meters
Run 800 meters
100 double unders
200 meter farmers carry
4 rope climbs
50 meter sled push
4 rope climbs
200 meter farmers carry
100 double unders
Run 800 meters
Row 1000/800 meters
40 minute time cap – pace wisely.
Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted
RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled
RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled
3 SETS
30 Weighted Sit-Ups*
*Hold single DB across chest. Do not let the DB roll down the body. Feet can be anchored if desired.
(Score is Load)