1, 2, 3...8,9,10,9,8...3,2,1 reps on push ups

Hanging power snatch
5 x 5

5 x 6

3 x 5

4 x 4 min AMRAP, 2 min rest

5 boxjumps
10 burpees
15 DU
20 abmat situps

OHS 3 x 8

Engine Test 3.1
3 min AMRAP
Kettlebell swing x 10 (28 kg/ 20 kg)
Wall ball x 10 (9 kg/6 kg)

Rest 5 minute

Engine Test 3.2
3 min AMRAP
DB Snatch x 10 (20 kg / 15 kg)
DU x 10

Rest 5 minute

Engine Tes 3.3
3 min AMRAP
Thruster x 10 (35 kg/ 25 kg)
Bar over burpee x 10

For time:
Run 1 000 m/ row 2 000 m
DU 100
Burpee 200
Air squat 300
Run 1 000 m/ row 2 000 m

Time cap 50 minute

For time:
5 rounds (40 kg / 30 kg)
Deadlift x 5 + Thurster x 5

4 rounds (50 kg /35 kg)
Deadlift x 4 + Thurster x 4

3 rounds (60 kg/ 40 kg)
Deadlift x 3 + Thurster x 3

2 round (70 kg/ 45 kg)
Deadlift x 2 + Thurster x 2

1 round (80 kg/ 50 kg)
Deadlift x 1 + Thruster x 1

Time cap 15 minute

WORKOUT 19.3

For time:
200-ft. (61m) dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. (61m) handstand walk

Time cap: 10 minutes

VARIATIONS

Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell, 24-in. box Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)
Men use 50-lb. dumbbell and 24-in. box, perform front- rack lunges, 5-in. elevated strict HSPU and bear crawl Women use 35-lb. dumbbell and 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU and bear crawl

Teenagers 14-15:
Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15: