– L2 –
21-15-9 For Time Of:
Back Squats (95/65)
Toes-to-Bar/Near Bar
– L1 –
21-15-9 For Time Of:
Back Squats (45/35)
Toes-to-Bar
AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)
*Rest 3:00
Round 2 – 10:00 Clock:
1K/800 Meter Row Buy-in
AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)
AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)
*Rest 3:00
Round 2 – 18:00 Clock:
2K/1600 Meter Row Buy-in
AMRAP w/Remaining Time:
15 Air Squats
20 Plate Russian Twists (45/25)
10 Ground To Overhead (plate)
10 Overhead Walking Lunges (plate)
– Level 2 –
3 Rounds, 4:00 AMRAP of:
10 Pull-ups
10 Hang Power Cleans (75/55)
15 Goblet Squats (50/35)
*Rest 3:00 between rounds, pick up where you left off
– Level 1 –
3 Rounds, 4:00 AMRAP of:
10 Jumping Pull-ups
Hang Power Cleans (55/35)
15 Air Squats
*Rest 3:00 between rounds, pick up where you left off
– Level 2 –
5 Rounds For Reps:
Minute 1 – Wall Walks (as far as possible)
Minute 2 – Calorie Row
Minute 3 – Knee Push-ups
Minute 4 – Sit-ups
Minute 5 – Rest
– Level 1 –
3-4 Rounds For Reps:
Minute 1 – 15′ Bear Crawl
Minute 2 – Calorie Row
Minute 3 – Knee/Box/Barbell Push-ups
Minute 4 – Sit-ups
Minute 5 – Rest
*Bear crawl – 15′ = 1 rep
– Level 2 –
15 Rounds, 2:00 Clock
6 Box Jumps (24/20)
10 KB Snatch (35/25) (5R+5L)
*Rest remainder of 2:00
– Level 1 –
15 Rounds, 2:00 Clock
6 Step-ups (20/16)
10 KBS (35/25)
*Rest remainder of 2:00
– Rx+ –
10 Box Jumps
14 KBS
Then AMRAP of:
15 Wall Balls (20/14)
30 Double Unders
10 Power Cleans (135/95)
– Level 2 –
600 Meter Run Buy-in
40 Seconds Double Under Practice
14/10lb Ball
PC: 95/65
– Level 1-
400 Meter Run/Walk
30 Tall Single or Penguin Jumps
Med Ball Squats 14/10 lbs.
KBS for Cleans 30/20 lbs
– INTERMEDIATE –
5 Sets For Load:
5 Strict Press
– BEGINNER –
7 Sets For Load:
5 Strict Press
– See notes for partner option
– INTERMEDIATE –
AMRAP 15:
25 Knees-to-Armpits
50 Burpees
75 Wall Balls (20/14#)
– See notes for partner option
– BEGINNER –
AMRAP 15:
15 Hanging Knee Raises
30 Burpees
45 Wall Balls (10/6#)
– See notes for partner option