Three rounds of:

• Row 1000 meters
• 50 Burpees
• 50 Box jumps, 24 inch/20 inch or 60 cm/50 cm box
• Run 800 meters

For time:

• 1 Squat clean 185 lbs/125 lbs
• 10 parallette handstand push-ups
• 2 Squat clean 185 lbs/125 lbs
• 9 parallette handstand push-ups
• 3 Squat clean 185 lbs/125 lbs
• 8 parallette handstand push-ups
• 4 Squat clean 185 lbs/125 lbs
• 7 parallette handstand push-ups
• 5 Squat clean 185 lbs/125 lbs
• 6 parallette handstand push-ups
• 6 Squat clean 185 lbs/125 lbs
• 5 parallette handstand push-ups
• 7 Squat clean 185 lbs/125 lbs
• 4 parallette handstand push-ups
• 8 Squat clean 185 lbs/125 lbs
• 3 parallette handstand push-ups
• 9 Squat clean 185 lbs/125 lbs
• 2 parallette handstand push-ups
• 10 Squat clean 185 lbs/125 lbs
• 1 parallette handstand push-up

Six rounds for time of:

• 24 Squats
• 24 Push-ups
• 24 Walking lunge steps
• Run 400 meters

5 Rounds For Time:
• 1000m Row
• 200m Farmer's Carry (2x20 kg)
• 50m Waiters Walk-Right Arm (20 kg)
• 50m Waiters Walk-Left (20 kg)

2 rounds for time of:

• 34 push-ups
• 50-yard sprint
• 34 deadlifts, 135 lbs/95 lbs or 60 kg/45 kg
• 50-yard sprint
• 34 box jumps, 24 inch/20 inch or 60 cm/50 cm
• 50-yard sprint
• 34 clean and jerks, 95 lbs/60 lbs or 45 kg/30 kg
• 50-yard sprint
• 34 burpees
• 50-yard sprint
• 34 wall-ball shots, 20 lbs/14 lbs ball
• 50-yard sprint
• 34 pull-ups
• 50-yard sprint

7 rounds for time of:

• Run 400 meters / 500m Row / 1000m Bike / 500m Ski
• 21 walking lunges
• 15 pull-ups
• 9 burpees

Complete as many rounds as possible in 26 minutes of:

• 10 pull-ups
• 15 kettlebell swings, 1.5/1 pood or 53/35 lbs or 24/16 kg
• 20 box jumps, 24/20 inch box

10 rounds for time of:

• 30 double-unders
• 15 pull-ups
• 30 squats
• 100-m sprint
• Rest 2 minutes

DOUBLE-UNDER WARM-UP | 8:00
1 set:
10 alternating shoo the turtles
10 calf raises
20 single-unders

1 set:
20 plank shoulder taps
20 mountain climbers
20 single-single-double

1 set:
5 inchworm + push-ups
10 double-unders

1 set:
10 push-ups
10 double-unders

POWER CLEAN & DU WARMUP:

LOADING UP | 7:00
3 sets:
:20 jump rope
2 power cleans

– Rest :30-1:00 between sets and reduce power clean weights

WORKOUT:
Complete as many rounds as possible in 25 minutes of:

• 150 double-unders (scaled: SU)
• 50 push-ups (scaled: banded or knee)
• 15 power cleans (55/85kg)

6 rounds for time of:

• 60 double-unders
• 30 kettlebell swings
• 15 burpees

Men 24kg kettlebell
Women 16kg kettlebell