Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear

– heaviest possible with near perfect technique, rest as needed

20min, jokaisella alkavalla minuutilla 3 x shoulder press

3 rounds for time of:

Run 800 meters

deadlifts, 7 reps 60/80kg

10 burpee pull-ups

single arm kettlebell thrusters, 14 reps (7 each arm) 16/24 kg

20 box jumps, 20/24-inch box

AFAP (As Fast As Possible)

4 rounds for time of:

10 Power Snatch 42,5/30 kg

15 pull-ups
20 push-ups

5-3-3-1-1-1

6-8 rounds of the following:
Power Clean
Front Squat x 5
Push Jerk x 3
(Once you start, do NOT put weight down for complete cycle/ round) Try to build to a heavy weight with good form.

Helen

3 Rounds
400m Run
21 Ktb Swing Russian
12 Pull Ups

Power Snatch

3 reps every minute on the minute for 10 minutes @ 75%
Touch and go

– Then –

5 rounds

5 Hang Cleans (60 kg)
10 Burpee Box Jumps (60 cm)

RX:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Scaled:

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.