Time cap: 20 minutes

100x burpees over the rower
Remaining time: row as far as possible

Score: the total distance rowed in meters.

5 minutes at each station (10 rounds of 20sec on:10 sec rest)
DB Snatch
Rope Slam
TRX Pike/Knee Tuck
KB Credit Card Jump
Bike
Hurdle Lateral Hop

AMRAP 8:
5 HSPU
10 Power Clean 60/40 (RX+ 70/45)
15 Up&Down

2:00 Rest then

AMRAP 8:
5 Ring Dip
10 TTB
15 Box Jump 60/50

In teams of 3, for time:

• Buy-in: 100 double unders or 150 single unders per person
• 90 kettlebell swings
• 90 wall ball shots
• 90 chest-to-bar pull-ups or pull-ups
• Buy-out: 100 double unders or 150 single unders per person

One person works at a time and the kettlebell must be held all the time. Dropping the KB means a 10 burpees penalty for the whole team!

20 minutes AMRAP:

• 20 burpees
• row for calories

Complete the workout in teams of two. One starts with the burpees, the other with rowing.

This workout is inspired by the Qualifier WOD 1 of The Athlete Games 2015.

http://vimeo.com/111812372

3 rounds for quality
3 strict T2B
4+4 pistols
3+ 3 shrimp squats
1 legless ropeclimb
8 ring dips

4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00

SMR + seek and destroy
Wall Slides x 10
Crawling 1 lap up and back
Brettzel 1-2 times each side.

Extended Warm UP: 10min AMRAP
Glute March x 10 steps each side
Wall press abs x 20
BW Squats x 5

Three heavy sets of three

Three sets of:
Max reps of Strict Pull Ups @ 2111
Rest as needed
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed