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6 Rounds:
15/12 Calorie Assault Bike
150′ Farmers Carry (53’s/35’s)
9 Toes to Bar
RxW – Strict T2B

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

On the 2:00 x 5 sets:

3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks

On the pausing push jerk: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position).

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

15-12-9:
Power Snatch (95/65)
Box Jump Overs (24"/20")

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

Part A – 3 Sets:
50′ Single Arm OH Walk (left)
50′ Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.

Part B – 3 Giant Sets:
9 Sumo Deadlifts
50′ Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

100 Double Unders
800m Barbell Carry (95/65)
100 Burpees

Teams of 3
Buy in:
3 minute Ski Erg AMRAP for max calories (switch as needed)

After 3 minute Ski Erg, go directly into
12 minute AMRAP of :
20 Burpee KBDL 53/35
15 Lungesters 95/65
10 KBS 53/35
200m run together (every 50m = 1 rep)
RxW – 70/53

*score is ski erg calories plus AMRAP reps
1 round of AMRAP = 49 reps

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run