Men/Women 4 Rounds 500m/450m Row 15 Thrusters 45/35 20 Box Jumps 20”/16” 25 Sit-UPS 30 Box Taps Rest 90

Men/Women Partner Workout 5 Rounds: 200m Run 10 DB Thrusters 20% 10 Roll-Outs 10 Pull-Ups/5 Muscle-Ups 10 Burpees

Men/Women 8 Rounds: 10 Goblet Squats 70/35 5 Pull-Ups/2 Muscle-Ups 5 Sit-to-Stands 5 HSPU 10 Wall Balls 20/14 Rest 1 minute

Men/Women 1, 2, 3…10 KB Clean 70/35 Box Jumps 24″/16″ (3 box taps, every rep) DB Thrusters 10% Roll-Outs Strict Pull-Ups

Men/Women 3 Rounds: 800m Run Rest 60 seconds 10 DB Power Clean and Press 25% 15 DB Back Squats 10 Pull-Ups/5 Muscle-Ups Rest 60 seconds

Men/Women 3 Rounds: 750m Row/650m Row 20 Landmine Twisting Lunges 70/45 (total) 16 DB Push-Up w/Twist to Sky w/DB (total) 16 Ring Rows 16 Spiderman Mtn. Climbers 750m Row/650m Row Rest 60 seconds

Men/Women Partner Workout 5 Rounds: 250m Row 10 Burpees 15 KB Swings 70/35 10 Box Jumps 30″/24″ 15 Wall Balls 20/14

Men/Women 3 Rounds: 10 Box Jumps 30″/24″ 10 Toes To Bar 10 Back Squats 135/85 Rest 2 minutes 3 Rounds: 10 Pull-Ups 10 V-Ups 10 Front Squats 115/75 Rest 2 minutes 3 Rounds: 10 Push-Ups 10 Roll-Outs 10 Thrusters 95/65 Beginner: 3 Rounds: 10 Box Jumps 18″/12″ 10 Sit-Ups 10 […]

25min CAP, finish early start over Men/Women 100 Jumping Jacks 90 Sit-Ups 80 Box Jumps 24″/16″ 70 BW Squats 60 Calories 50 KB Swings 70/35 40 V-Ups 30 Goblet Squats 70/35 20 Roll-Outs Every 2 minutes, rest 1 minute

Men/Women 5 Rounds: 10 Ski Jumps, every 2 doing a burpee 10 DB Thrusters 10% 10 DB Renegade Rows (total) 10 Alt. V-Ups 10 Sit to Stand Burpees Rest 60 seconds