– Level 2: Banded Pull-ups, Knees as needed on push-ups
– Level 1: 20 of each movement & jumping pull-ups, box/bar push-ups, box mountain climbers for sit-ups

L2: 20s double under attempts
L1: Single unders/15 plate speed steps, 5 burpees
*300 reps possible – single unders or speed steps count for 25

– Level 2 –
4 Rounds, every 8:00
400m Run
10 Box Jumps (20/16)
10 Handstand Push-ups
500/400m Row
*Rest remainder of 8:00 – Aiming to get through this work in 6:00 or under
*400 reps possible – run & row are both worth 40 reps

– Level 1 –
4 Rounds, every 8:00
200-400m Run/Walk
10 Box/Plate Jumps (8″/45lb)
10 Seated DB Press
400/300m Row
*Rest remainder of 8:00 – Aiming to get through this work in 6:00 or under
*400 reps possible – run & row are both worth 40 reps

– Level 2 –
4 Rounds For Time:
10 Hang Power Snatch (75/55)
15 Back Squats
15 Push-ups (knees as-needed)

– Level 1 –
4 Rounds For Time:
10 Kettlebell Swings (25/15)
15 Goblet Squats
15 Bar/Box Push-ups

Then AMRAP w/Remaining Time of:
20 Synchro Toes to Bar
20 Power Cleans (155/105)
20 Burpees
*Synchro TTB are challenging, let’s try our best. If partnered across levels, try your best to synchro, but ensure both athletes get all of the reps.
*Outside of run & TTB, 1 partner working at a time.

– Level 2 –
With 25 Minutes On The Clock:
1 Mile Partner Run Buy-in

Then AMRAP w/Remaining Time of:
20 Synchro Toes-Near-Bar
20 Power Cleans (105/75)
20 Burpees
*Synchro TTB are challenging, let’s try our best. If partnered across levels, try your best to synchro, but ensure both athletes get all of the reps.
*Outside of run & TTB, 1 partner working at a time.

– Level 1 –
With 25 Minutes On The Clock:
800 Meter Partner Run/Walk Buy-in

Then AMRAP w/Remaining Time of:
20 Synchro V-ups/Box Mountain Climbers (not synchro)
20 Power Cleans (75/55) OR 20 KBS
20 Burpees/Box Burpees
*Synchro TTB are challenging, let’s try our best. If partnered across levels, try your best to synchro, but ensure both athletes get all of the reps.
*Outside of run & TTB, 1 partner working at a time.

Rx = 20/14
L2 = 14/10
L1 = 10/6

– Level 2 –
10 Rounds, Every 3:00:
10 Toes-Near-Bar
30 Double Unders/30s Attempts
10 Box Step-ups (20/16)
*Rest remainder of 2:00
*500 reps possible

– Level 1 –
10 Rounds, Every 3:00:
10 V-ups/Box Mountain Climbers
30 Single Unders/Line Jumps
10 Box/Plate Step-ups (8″/45lb plate)
*Rest remainder of 2:00
*500 reps possible

– Level 2 –
10 Rounds For Time With A Partner Of:
10 Deadlifts (185/125)
100 Meter KB/DB Farmer Carry (30/20)
10 Box Pike Push-ups 20″
*1 partner working at a time, break up reps however you’d like

– Level 1 –
10 Rounds For Time With A Partner Of:
10 Deadlifts (135/95)
100 Meter KB/DB Farmer Carry (25/15)
10 Pike Push-ups/Seated DB Press
*1 partner working at a time, break up reps however you’d like

– Level 2: Thrusters (75/55), Lay>Standing Rope Climbs

– Level 1: Thrusters (45/35), Lay>Standing Rope Climbs/Ring Rows, Box Mountain Climbers for Sit-ups