3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
500-meter row

Tc 15min

RX
For time:
21-18-15-12-9-6-3
Deadlifts (38/52 kg)
– Complete 2 wall walks after each set.

INTERMEDIATE
For time:
21-18-15-12-9-6-3
Deadlifts (29/43 kg)
– Complete 2 wall walks after each set.

BEGINNER
For time:
14-12-10-8-6-4-2
Deadlifts (25/34 kg)
– Complete 6 alternating plank hold shoulder taps after each set.

For time
200 push-ups

Every break, preform 3 Deadlifts.

BB @ 100% of your body weight

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 29, 34, 38 kg
♂ 43, 52, 61 kg

Scaled: (Ages 16-54)
- ♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |20, 25, 29 kg.
- ♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |29, 38, 47 kg

Workout Description & Scorecard

Find heavy 2 and 1 rm

3x 2
3x 1

RX
5 rounds for time of:
15/18-cal row
12 deadlifts (47/70 kg)
9 hang power cleans

INTERMEDIATE
5 rounds for time of:
12/15-cal row
9 deadlifts (34/52 kg)
6 hang power cleans

BEGINNER
5 rounds for time of:
10/12-cal row
8 deadlifts (15/20 kg)
6 hang power cleans

RX
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (61/93 kg)
400-m run
– Both partners perform 24 double-unders; share the toes-to-bar and clean and jerk reps as desired; complete the run together.

INTERMEDIATE
5 rounds for time with a partner:
24 double-unders
19 toes-to-bars
2 clean and jerks (47/70 kg)
400-m run
– Share the double-under, toes-to-bar, and clean and jerk reps as desired; complete the run together.

BEGINNER
5 rounds for time with a partner:
24 single-unders
19 knees-above-hips
2 clean and jerks (15/20 kg)
400-m run
– Share all work evenly.

RX
For time:
22-16-10
Deadlifts (61/93 kg)
Double-dumbbell box step-ups (51/51 cm) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (61/93 kg)
Double-dumbbell box step-overs (51/51 cm) (35/50 lb)

INTERMEDIATE
For time:
22-16-10
Deadlifts (43/61 kg)
Double-dumbbell box step-ups (30/30 cm) (35/50 lb)
Rest 1:00
9-6-3
Power cleans and then (43/61 kg)
Double-dumbbell box step-overs (30/30 cm) (35/50 lb)

BEGINNER
For time:
18-12-6
Deadlifts (15/20 kg)
Single-DB box step-ups (30/30 cm) (5/7.5 kg)
Rest 1:00
9-6-3
Power cleans (15/20 kg)
Single-DB box step-overs (30/30 cm) (5/7.5 kg)

RX
AMRAP 25:
1,000-m run
10 ring muscle-ups
10 wall walks
20 DB snatches, right (15/22.5 kg)
20 DB snatches, left

INTERMEDIATE
AMRAP 25:
1,000-m run
10 jumping muscle-ups
10 partial wall walks
20 DB snatches, right (10/15 kg)
20 DB snatches, left

BEGINNER
AMRAP 25:
800-m run
10 low-ring transitions or false-grip ring rows
10 inchworm + push-ups
10 DB snatches, right (5/7.5 kg)
20 DB snatches, left
– Rest 1:00-2:00 between rounds.

RX
5 rounds for time:
15 toes-to-bars
20 box jumps (51/61 cm)
– Step down from the box.

INTERMEDIATE
5 rounds for time:
10 toes-to-bars
15 box jumps (51/61 cm)
– Step down from the box.

BEGINNER
5 rounds for time:
10 hanging leg raises
10 box jumps (30/30 cm)
– Step down from the box.