1 round for time of:

• 5x10 rope jumps
• 10 BB snatches (10 kg)
• 4x20 rope jumps
• 10 push-ups
• 3x30 rope jumps
• 10 box jumps (40 cm)
• 2x40 rope jumps
• 10 BB thrusters (10 kg)
• 1x50 rope jumps
• 10 BB deadlifts (10 kg)
• 2x40 rope jumps
• 10 alternating step-ups (40 cm)
• 3x30 rope jumps
• 10 burpees
• 4x20 rope jumps
• 10 BB clean & jerks (10 kg)
• 5x10 rope jumps

A.
Every minute, on the minute, for 12 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 15-20 Meters
Minute 3 – Unbroken Double-Unders x 50 reps
(yep, we practice these every week…they need to be viewed as a rest station for you in a conditioning workout)

A.
Every minute, on the minute, for 6 minutes:
Full + Quarter Front Squat

Increase load from last Monday’s session by 5-8% and use that load for all 6 minutes.

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Back Squat x 8-10 reps @ 30X1
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Reverse Snow Angels x 15-20 reps

B.
For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump or Step-Overs
Rest 60 seconds
2 minutes of Dumbbell Thrusters
Rest 60 seconds
2 minutes of Rowing for Meters

C.
“Kill Cliff Granite Games Qualifier Week 3”
Complete as many rounds and reps as possible in 17 minutes:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
50 Shoulder to Overhead (115/85 lbs)
50 Box Jumps (24″/20″)

triplet for time

24-18-12 ghd
12-9-6 chest to bar
50m-50m-50m sandbag run. Time 6.00min

1rep max thruster. 75kg. Time 15.30min

Sqt 3 rounds for time

10 snatches m 34kg
100m sprint ( 4x25m ). Time 4.49

Full running time 20.19

Complete as many rounds as possible in 12 minutes of:
35-lb. dumbbell thrusters, 9 reps
15-foot rope climb, 1 ascent

Post rounds completed to comments.

Five sets of:
Push Press x 3 reps
Rest 2-3 minutes
Build to a 3RM Push Press

7 rounds of:

Row 200m (all out)
ME -1 MU AFAP

Rest 1:1

Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.

6 rounds of:
2 minutes on 1 minute rest:
10 Thrusters (95 lbs),
10 KB Swings (1.5 pood 55 lbs),
then AMRAP of DUs in the time remaining of the 2 mins
Rest for 1 minute between rounds.
Total is the completed DUs.
I got this from Metropolis Box where they did I think 20 thrusters with 45 lbs, & 20 KB Swings, then AMRAP of DUs, but I wanted to use more weight on the thrusters.