Every 4 Minutes For 24 Minutes, Complete: (Rx)
200m Run
20 Reverse Lunges
10 Burpee Pullups
*Rx+ w/ Weight Vest
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Every 4 Minutes For 24 Minutes, Complete: (Scaled)
200m Run
20 Reverse Lunges
10 Burpees
10 Ring Rows
20 Min Running Clock (Rx):
8 Min AMRAP:
3-6-9-12…
Hang Power Snatches (95/65)
Toes To Bar
Rest 4 Minutes…
8 Min AMRAP:
3-6-9-12…
Overhead Squats (95/65)
Box Jump Overs (24/20)
Rx+: (135/95)
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20 Min Running Clock (Scaled):
8 Min AMRAP:
3-6-9-12…
Hang Power Snatches (Any Weight)
Knee Raises/ Anchored Toes to Bar/ Situps
Rest 4 Minutes…
8 Min AMRAP:
3-6-9-12…
Overhead Squats (Any Weight)
Box Overs (Any Height)
For Time (Rx):
27 Double Unders
9 Thrusters (115/75)
6 Burpees Over Barbell
1 Rope Climb
45 Double Unders
15 Thrusters
9 Burpees Over Barbell
2 Rope Climbs
63 Double Unders
21 Thrusters
12 Burpees Over Barbell
3 Rope Climbs
Time Cap: 20 Min
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For Time (Scaled):
27 Jump Ropes
9 Thrusters (Any Weight)
6 Burpees Over Barbell
1 KB Pullup/ Rope Getup
45 Jump Ropes
15 Thrusters
9 Burpees Over Barbell
2 KB Pullup/ Rope Getup
63 Jump Ropes
21 Thrusters
12 Burpees Over Barbell
3 KB Pullup/ Rope Getup
For Time:
200m Run
20 Cleans (95/65)
400m Run
15 Cleans (135/95)
600m Run
10 Cleans (185/125)
800m Run
5 Cleans (225/155)
*Cleans Can Be Power Or Squat
Time Cap: 20 Min
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For Time:
200m Run
20 Cleans (50%)
400m Run
15 Cleans (60%)
600m Run
10 Cleans (70%)
800m Run
5 Cleans (80%)
26-22-18-14-10 (Rx):
Calories Row/Bike/Ski
DB OH Stationary Lunges (50/35)
Situps
Time Cap: 20 Minutes
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26-22-18-14-10 (Scaled):
Calories Row/Bike/Ski
DB Stationary Lunges (Any Weight)
Situps
Time Cap: 20 Minutes
Every 3 Minutes For 18 Minutes, Complete: (Rx+)
5 Ring or Bar Muscle Ups
10 Front Squats (115/75)
10 Bar Facing Burpees
*Coaching note: Strict 2 foot take off and 2 foot landing on burpees.
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Every 3 Minutes For 18 Minutes, Complete: (Rx)
10 Pullups (Chest To Bar, If Capable)
10 Front Squats (115/75)
10 Bar Facing Burpees
*Coaching note: Strict 2 foot take off and 2 foot landing on burpees.
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Every 3 Minutes For 18 Minutes, Complete: (Scaled)
10 Ring Rows/Jumping/Banded
10 Front Squats (Any Weight)
10 Bar Facing Burpees
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For Time (Rx):
800m Roundabout Run
60 Handstand Pushups
40 Deadlifts (155/105)
20 Toes to Bar
10 Squat Snatches
Time Cap: 20 Min
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For Time (Scaled):
800m Roundabout Run
60 Elevated Handstand Pushups/ Hand Release Pushups
40 Deadlifts (Any Weight)
20 Knee Raises/Anchored Toes to Rig/ Situps
10 Snatches (Any Weight/ Anyhow)
6 Rounds For Time (Rx):
200m Hill Run
20 Wallballs (20/14)
1 Min Wall Sit
Time Cap: 22 Minutes
*Rx+ wear a weight vest
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6 Rounds For Time (Scaled):
200m Hill Run
20 Wallballs (Any Weight)
1 Min Wall Sit
10 Min Strict Timer – Build Clean & Jerk – Start w/ Empty Barbell
Score: 3 Heaviest Successful Reps
For Time (Rx):
21-15-9
Alt. DB Snatches (50/35)
Burpee Box Jump Overs (24/20)
50 Double Unders After Each Set
Time Cap: 15 Minutes
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For Time (Scaled):
21-15-9
Alt. DB Snatches (Any Weight)
Burpee Box Overs (Any Height)
100 Single Unders After Each Set
Jose’s Birthday Beatdown
23 Min AMRAP (Rx):
8 Synchro Russian KB Swings (53/35)
8 Synchro Situps
23 KB Box Step Ups (20)
8 Synchro Russian KB Swings (53/35)
8 Synchro Situps
23 Pullups
*KB can be held anyhow for the step up, but it may not rest on your knee.
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Jose’s Birthday Beatdown
23 Min AMRAP (Scaled):
8 Synchro Russian KB Swings (Any Weight)
8 Synchro Situps
23 KB Box Step Ups (Any Height)
8 Synchro Russian KB Swings
8 Synchro Situps
23 Ring Rows/Jumping PU/ Banded PU
