5 Rounds
3:00 Minute Cap/ Round
250 Row/ .2mi airdyne
10 Burpees
3 Rounds
30 Hang Power Clean 95/65
1 Round of Nancy
-400m Run
-15 Overhead Squat 95/65
*All movements, weights and distances can be modified to fit an individuals ability
13 Minute AMRAP
8 Single Arm KB Thrusters 53/35
10 Toes to Bar
8 Single Arm KB Thrusters 53/35
10 Ring Push-ups
*All movements and weight can be modified to fit an individuals ability
Skill work
20 Minutes
20 Minute AMRAP
200m Run
40 Double Unders
20 Cal Airdyne
10 Cal Row
10 Minute AMRAP
3 Chest to Bar Pullups
6 Pushups on Med-ball
9 Pistols
*All movements can be modified to fit an individuals ability
5 rounds
0:30 sec Med-Ball Cleans 20/14
1:00 min 100′ Shuttle Run
*All movements and distances can be modified to fit an individuals ability
Partner Workout
For Time:
400m Kb Suitcase carry (70/53)
120 Burpee Box Jumps (Alt. reps)
100 Partner Wallballs over bar (20/14)
80 Single Leg Toes to Bar
60 Chin-ups
*All weights and movements are adjustable to an individuals ability
3 RFT
200m Run w/ Med Ball 20/14
20 Kb Box step overs 53/35
10 Alt. Kb Snatches 53/35
*All weights and movements are scale-able to an individuals abilities
3 rounds
Minute 1: Double-Unders
Minute 2: Rest
Minute 3: Ring Dips
Minute 4: Rest
Minute 5: Burpees
Minute 6: Rest
Score: Total Number of Reps Completed
*All movements may be adjustable to fit the individuals abilities
For time:
21 Thrusters 115/70
3 minute rest
15 Thrusters 115/70
2 minute rest
9 Thrusters 115/75
7 Minute AMRAP
9 Power Snatches 185/135/95
7 HSPU
5 Bar Muscle-ups
2 x 200m Sprints
(Rest 1 minute/ set)
(Fastest time is the score)
*All distances, gymnastic and weighted movements are adjustable to the individuals ability.
10 Minute Amrap
30 Wallballs 20/14
20 Pullups
10 Power Cleans 155/95