AMRAP x 18
18/15 Cal Row
15 Wallballs 20/14lb
12 Alternating DB Snatch 50/35lb
9 T2B

ADV RX
75/55 Cal Bike
Directly into….
4 Rounds:
20 Wallballs (30/20lbs)
10 Alternating DB Snatch (70/50lbs)
5 Ring MU

5 Rounds
400m Run
1 rope climb
12 Deadlifts
9 Hang Cleans
6 Push Jerks

Barbell 155/105

RX
5 Rounds
500m Row
12 Deadlifts
9 Hang Cleans
6 Push Jerks

Barbell 115/85

RX
For Time:
2k Row
150 DU
Directly INTO:
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats

ADV RX
For Time:
300 DU
2K Row
Directly INTO:
10 Rounds of:
2 Ring MU
4 HSPU
8 KBS (32/24kg)

4 Minutes on any machine
40 sit-ups
40 Russian KBS
3 Minutes on any machine
30 sit-ups
30 Russian KBS
2 Minutes on any machine
20 sit-ups
20 Russian KBS
1 minute any machine
10 sit-ups
10 Russian KBS

50 Wallballs
50 Box Jumps
50 Wallballs
*on the minute – 5 Deadlifts

WB – 20/14
Box Jump – 24/20"
Deadlift – 225/155 lb

*Start with Wallballs

AMRAP 4:
27 Calorie Row
27 Burpees
27 C2B Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21 T2B
Rest 4:00
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups

21 Snatches, 21 OHS
15 Snatches, 15 OHS
9 Snatches, 9 OHS
Directly into:
50/35 Cal Bike
Directly into:
9 Snatches, 9 OHS
15 Snatches, 15 OHS
21 Snatches, 21 OHS

ADV RX 95/65
RX 75/55

Scaling
Snatch = Clean
OHS = DB Squats or Goblet Squats or Plate Squats or Back Squats

RX and ADV RX masters & Teen
800m Run
21 Snatches
800m Run
21 Clean and Jerks
800m Run
21 Thrusters

Barbell (135/95)

ADV RX 18-34
Snatch(135/95)
C&J(155/105)
Thruster (175/105)

RX
3 Rounds:
50 Wallballs (20/14)
25 T2B
10 Devil Press (50/35)

ADV RX and ADV RX Masters & Teens
70 Wallballs, 7 Rope Climbs, 7 Devils Press
50 Wallballs, 5 Rope Climbs, 5 Devils Press
30 Wallballs, 3 Rope Climbs, 3 Devils Press

Wallball 30/20
Devil Press 70/50

4 Rounds
200m Run
15 GHD sit-ups or T2B
100m Slamball Carry (60/40)
5 Slamball Cleans (60/40)