10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

10 Rounds For Time:
5 Strict Pull-ups
10 Hand Release Push-ups
Even rounds 400m Run & Odd rounds 24/18 Cal Bike

RX kipping Pull-ups

(2,4,6,8,10 – run)
(1,3,5,7,9 – bike)

AMRAP 15:
15 Overhead Squats 115 / 85 lb
30 DB Hang Power Snatches* 50 / 35 lb
20/14 Cal Row

*1 Dumbbell (Switch Arms Every 5 Reps)  
*Score: Rounds + Reps 

RX 95/65

Partner WOD
3 Rounds For Time:
50/40 Cal Bike
50 Step-ups (24"/20")
30 Front Squats s 155 / 105 lb
30 C2B

RX 135/95 and Pull-ups

Split reps and one person working at a time

5 Rounds:
15/12 Cal Bike
10 Over the bar burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans 135/95
10 Over the bar burpees

Score is total time including rest

if scaling the weight your goal should be no more than 70% of your 1 rep max power clean

5 Rounds:
15/12 Cal Bike
10 Over the bar burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans 135/95
10 Over the bar burpees

Score is total time including rest

if scaling the weight your goal should be no more than 70% of your 1 rep max power clean

5 Rounds:
15/12 Cal Bike
10 Over the bar burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans 135/95
10 Over the bar burpees

Score is total time including rest

if scaling the weight your goal should be no more than 70% of your 1 rep max power clean

5 Rounds:
15/12 Cal Bike
10 Over the bar burpees

Rest 5 Minutes

5 Rounds:
10 Power Cleans 135/95
10 Over the bar burpees

Score is total time including rest

if scaling the weight your goal should be no more than 70% of your 1 rep max power clean

On the 2:00 x 7
10 Air Squats
10 Weighted Abmat Sit-ups (you choose the weight)
Max Cal Row

……Then rest 2 minutes

On the 2:00 x 7
10 Lunges (5 each Leg)
10 Star Fish (5 each Leg)
Max Cal Bike

Score is total CAL for both the bike and the rower

For Time:
21-15-9:
Deadlifts 225 / 155 lb
200 Meter Run
Dumbbell Push Jerks 50 / 35 lb’s
200 Meter Run