For time:
50–40–30–20–10
Double-Under (Sc. SU x2)
Sit-up

*time cap 12:00

100 pull-ups
100 push-ups
100 sit-ups
100 squats

Timecap 30 min

21–15–9:
60/42,5kg Squat Cleans
Ring Dips

*TC12min

*COMP:
Squat Cleans 70/50kg
Strict Ring Dips

*SK1:
Squat Cleans 45/30kg
Banded Ring/Matador Dip OR Ring Push-Ups

*SK2:
Hang Power Cleans
Front Squats
Elevated Ring Push-Ups
Load: 20/15kg

For Time:
30 Clean & Jerk
Rx 60/42,5

"Karen"

For time

150 wall balls 20/14 lbs

time cap 12min

5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

18min TC

20 min AMRAP:

• 400 m run or erg cals 25/20
• max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.

5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX: 70/47,5kg
Level3: 60/42.5kg
Level2: 50/35kg
Level1: 40/25kg

Time cap: 15min

• 21 overhead squats, 95/65 lbs or 42.5/30 kg
• 42 pull-ups
• 15 overhead squats
• 30 pull-ups
• 9 overhead squats
• 18 pull-ups

AMRAP 20:
2 Ring MU
4 HSPU
8 KBS 32/24

scaled
4 Burpee Pull-up

8 HR Push-up

12 KBS 24/16