5 Rounds:
1 Minute Bike or Row or Run
1 Minute Reverse Lunges
1 Minute KBS or DB swings or plate G2OH or slamballs
1 Minute Rest

For Time:
40 Single DB Hang Clean & Jerk (switch every 5 reps)
35 sit-ups
30 Single DB Box Step-ups
50/35 Cal Bike OR 1,000m Row OR 800m Run or 800m Ski Erg
30 Single DB Box Step-ups
35 Sit-ups
40 Single DB Hang Clean & Jerk

21-18-15-12-9:
Pull-ups or bent over rows
Cleans (95/65)
Burpees

After each round:
200m run or Row or 18/10 Cal bike

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)

Max Calorie Machine Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)

Max Calorie Machine Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (135/95)
9 Overhead Squats (135/95)
6 Hang Power Snatches (135/95)

Max Calorie Machine Time Remaining

ADV RX as written
RX Front Squat and hang Power Clean

Alternative: if no machine max burpees with time remaining

AMRAP 4:
3 Rounds:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)

Max Calorie Machine Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)

Max Calorie Machine Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Dumbbell deadlifts (if 1 DB then 6/leg)
8 Single arm OHS (4/arm)
6 Dumbbell Hang Snatches (3/arm)

Max Calorie Machine Time Remaining

Alternatives: DB front squat and DB Clean

Alternative: if no machine max burpees with time remaining

AMRAP 4:
3 Rounds:
20 Lunges
15 Air Squats

Max Burpees with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
20 Lunges
15 Air Squats

Max Burpees with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
20 Lunges
15 Air Squats

Max Burpees with Time Remaining

10 Squat Snatch (115/85)
300m row or 200m Run
100 DU
8 Squat Snatch
300m row or 200m Run
80 DU
6 Squat Snatch
300m row or 200m Run
60 DU
4 Squat Snatch
300m row or 200m Run
40 DU
2 Squat Snatch
300m row or 200m Run
20 DU

ADV RX as written
RX Squat Cleans

If you don’t have a barbell use DB or an odd object for Cleans

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (225/155)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (275/185)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (315/225)
6 Lateral Barbell Burpees

ADV RX as written
RX 185/135, 225/155, 275/185

For Time:
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups
50/35 Calorie Assault Bike

OR 900/750m Row

ADV RX as written
RX kipping HSPU

Shoulder press in place of HSPU

AMRAP 10:
30 DU
10 Hang Power Cleans (135/95)
30 DU
10 Push Jerks (135/95)

On the 3:00 x 6 Rounds:
400m Run

On the 3:00 x 6 Rounds:
400m Run

• looking for a work to rest ratio right around 1:1
• the goal is to sustained the same pace for the 6 rounds
• These runs should take between 1:30-1:40 to complete
• Adjust the distance to meet these times so that you have around 1:20-1:30 to recover for the next round

SUBS
Row
500/400m Row

Bike 28/20 Calories

Score is slowest round.

On the 10:00 x 3 Rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
600/500m Row or 500m Run

Wearing a 20/14 Weight Vest if you have it.

A new round starts every 10 minutes in (0:00 – 10:00 – 20:00)
• You’ll complete movements for time and rest whatever time remains until the next round begins
• For Example: If a round takes you 8 minutes to complete, you’ll have 2 minutes to rest

score is the slowest of the three rounds