RX
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
INTERMEDIATE
5 x 2:00 rounds:
6 shuttle runs
Max jumping bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
BEGINNER
5 x 2:00 rounds:
4 shuttle runs
Max jumping chest-to-bar pull-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.

RX
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb)

INTERMEDIATE
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.

BEGINNER
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.

RX
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders

INTERMEDIATE
For time:
400-300-200-100
Meter row
40-30-20-10
AbMat sit-ups
Double-unders

BEGINNER
For time:
300-200-100
Meter row
30-20-10
Feet-anchored sit-ups
Single-unders

RX
For time:
21-15-9
Deadlifts (70/102 kg)
Handstand push-ups

INTERMEDIATE
For time:
21-15-9
Deadlifts (56/84 kg)
12-9-6
Handstand push-ups

BEGINNER
For time:
15-12-9
Deadlifts (25/34 kg)
Dumbbell shoulder press (15/20 lb)

RX
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (56/84 kg)

INTERMEDIATE
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (34/52 kg)

BEGINNER
4 rounds for time:
200/250-m row
10 shoulder-to-overheads (15/20 kg)

RX
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats (29/43 kg)
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max chest-to-bar pull-ups

– Your score is the total number of reps completed.

INTERMEDIATE
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
10 toes-to-bars
10 overhead squats (25/34 kg)
Max-calorie row

Rounds 3 and 4
10-calorie row
10 overhead squats
Max pull-ups

– Your score is the total number of reps completed.

BEGINNER
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
10 sit-ups
10 overhead squats (15/20 kg)
Max-calorie row

Rounds 3 and 4
10-calorie row
10 overhead squats
Max ring rows (angled)

– Your score is the total number of reps completed.

RX
EMOM 15:
8 burpees
8 wall-ball shots (6/9 kg) (2.7/3 m)

INTERMEDIATE
EMOM 15:
6 burpees
6 wall-ball shots (4/6 kg) (2.7/3 m)

BEGINNER
EMOM 15:
3 burpees
3 wall-ball shots (2.7/4 kg) (2.7/3 m)

RX
5 rounds:
AMRAP 2:
20 wall-ball shots (9/13 kg) (2.7/3 m)
Max ring muscle-ups
– Rest 2:00 between rounds.

INTERMEDIATE
5 rounds:
AMRAP 2:
20 wall-ball shots (6/9 kg) (2.7/3 m)
Max jumping ring muscle-up transitions
– Rest 2:00 between rounds.

BEGINNER
5 rounds:
AMRAP 2:
20 wall-ball shots (4/5 kg) (2.7/2.7 m)
Max foot-assisted ring dips
– Rest 2:00 between rounds.

Amrap 4min/rest 3min
Alternate between a) and b)

a)
6 burpee box jump over
6 double Kb thrusters 24/16

b)
12 T2b
12 cal row

E3MOM
15 rounds

1 squat clean +2 front squat