3 x 10 min / 2min rest

1) 10/7 Cal Bike - 8 T2B

2) 8 Shuttle Run - 4 Wall Walk

3) 10 Burpee - 10 x 2xKB FS

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

55+:
For time:
Five rounds of:
10 Thrusters (65/45lbs)
10 Chin over the Bar Pull-Ups

Rest exactly 60 seconds, then...

Five rounds of:
7 Thrusters (95/65lbs)
7 Chest to Bar Pull-Ups

Time cap: 15 minutes

3 Rounds

6 - 5 - 4

30s rest between sets, new round every 05:00

@ 60% of max DL

3 x 3min AMRAP / 1min Rest

5 V-Up
5 Push Up
5 Air squat

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

55+:
For time:
Five rounds of:
10 Thrusters (65/45lbs)
10 Chin over the Bar Pull-Ups

Rest exactly 60 seconds, then...

Five rounds of:
7 Thrusters (95/65lbs)
7 Chest to Bar Pull-Ups

Time cap: 15 minutes

Shoulder Press 5x5
AHAP

As many rounds and reps as possible in 20 minutes of:

RX
300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

SCALED
300-meter row
10 deadlifts
50 single-unders

♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

As many rounds and reps as possible in 20 minutes of:

RX
300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

SCALED
300-meter row
10 deadlifts
50 single-unders

♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Slow motion + Normal speed
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

22,5/15kg

WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled:
(Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell
Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

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