4 Rounds
200m Slamball run
200m Run
15 Hollow Rocks
15 Knee tucks

AMRAP x 5
40/30 Cal Row
20 Box Jump Overs (24/20")
AMRAP Macho Man 135/95

Rest 5 Min

AMRAP x 5
30/24 Cal Row
15 Box Jump Overs
AMRAP Macho Man 155/105

Rest x 5

AMRAP x 5
20/15 Cal Row
10 Box Jump Overs
AMRAP Macho Man 185/135

1 Round "Macho Man"
3 Power Cleans
3 Front Squats
3 Push Jerks

ADV RX as written
RX
R1 (115/85)
R2 (135/95)
R3 (155/105)

Games Athlete Weights
R1 (155/105)
R2 (185/135)
R3 (225/155)

8 Rounds
12/9 Cal Bike
30 DU
8 T2B

Movement Modifications
Bike:
200m Run
250m Row

DU:
30sec of practice
60 singles

T2B:
Almost T2B
Sit-ups
Knee ups

On the 0:00…..
For Time:
25 Strict HSPU
50 Kipping HSPU

RX
For Time
25 Strict DB Press (50/35lbs)
50 Kipping HSPU

Movement Modifications:
Strict HSPU:
Minimize distance
Strict DB Press
Wall Walk

Kipping HSPU:
Minimize distance
Push Press

**10 Minute time cap

On the 10:00…..

AMRAP x 3:
Max HSWalk

Every 6ft is one rep

RX
AMRAP x 3
Max Hand Release Push-ups

For Time:
40 Bar Facing Burpees
20 Clean & Jerks

ADV RX 225/155
RX 185/125
Fitness 135/95

***Complete the reps however you want***

On the 0:00…
5 Rounds For Time:
20/15 Cal Row
10 Thrusters

ADV RX
135/95
RX
115/85

*12 min Time Cap

On the 15:00…..
Build to a Heavy Complex
3 Front Squats
1 Jerk

*5 min Time Cap

*From the Ground
*1st rep can be a squat clean

ADVRX
On the 5:00 x 4 Rounds:
7 Devils Presses
30 Alt. Pistols
15/12 Cal Bike

DB 70/50lbs

RX
On the 5:00 x 4 Rounds:
20 Alt. DB Snatch
40 Air Squats
20/15 Cal Row

DB 50/35lbs.

Score is slowest round

Ascending Ladder for 7:00:
3-6-9-12-15-18-21
Unbroken Wallballs (20/14)

Continue to Climb by 3 Reps per round until the 7:00 cap is reached.

On the 2:30 x 6 Sets:
8 Mats Double DB Walking Lunges
Sets 1+2 OHS
Sets 3+4 Front Squat
Sets 5+6 Hang

Climbing in DB weight 3 times
Add Weight for each movement not set

For Time:
1500m Row
100 DU
50 Cal Bike
100 DU
1500m Row

Goal is 15-25 minutes