Plate
1-min. Plate OH Hold (10/5 kg.) 12 Plate Overhead Walking Lunges 15 Plate Ground-to-overheads 18 Plate Lateral Jump-overs 5 Rounds
Bike Clusters Run Cleans
0-5 min. 48/36-cal. Bike 5-10 min. 30 Clusters (60/40 kg.) 10-15 min. Run 800 m 15 min.+ 25 Squat Cleans
Deadlifts Over-unders
1-2-3-4-5… Deadlifts (125/85 kg.) Over-unders AFAP 10 min.
3 min. in Row Swing Ring Row
250-m Row With time remaining in 3 min., perform: 12 KB Swings (24/16 kg) 8 Inverted Ring Rows Rest 1 min. 4 Rounds
Air Force
20 Thrusters (40/25 kg.) 20 SDHP 20 Push Jerks 20 Overhead Squats 20 Front Squats * Every minute performed 4 burpees
Wall ball Carry Plank
50 Wall Balls (heavy) 200-m KB Carry (24/16 kg) 2-min. Side Plank Hold 200-m KB Carry 50 Wall Balls
“Fast and Furious”
20 Burpees 400-m Run 20 Pull-ups 3 Rounds
Partner “King Kong”
1 Deadlift (140/100 kg.) 2 Muscle-ups 3 Cleans (80/60 kg.) 4 Handstand Push-ups 8 Rounds * Muscle-ups and HSPUs performed in sync * Split weightlifting movements as needed
Row Power Snatch
Every 5 min. perform: 500-m Row 10 Power Snatches (60/45 kg.) 5 Rounds
3 Thrusters
3 Thrusters (70/50 kg.) AMRAP Double-unders for the remainder of 1 min. Rest 1 min. 10 Rounds
Sit-ups Renegade Rows Devil’s Presses
20 Anchored Sit-ups 10 DB Renegade Rows (22.5/15 kg.) 5 DB Devil’s Presses AMRAP 15 min.
Lumberjack 20
20 Deadlifts (125/85 kg.) Run 400 m 20 KB Swings (32/24 kg) Run 400 m 20 Overhead Squats (50/35 kg.) Run 400 m 20 Burpees Run 400 m 20 Chest-to-bar Pull-ups Run 400 m 20 Box Jumps (60/50 cm.) Run 400 m 20 DB Squat Cleans...
Back Squats KTE
21-15-9 Back Squats (40/25 kg.) Knees-to-elbows Then, in time remaining in 20 min., perform AMRAP: 10 Back Squats (35/20 kg.) 10 DB Single-arm Alt. Push Presses (17.5/10 kg.)
Speed-skaters
20 Speed-skaters 15 Jumping Air Squats 10 Push-ups 5 V-ups AMRAP 12 min.