200-m Single-arm Farmers Carry – Left (50/35 lb.) 1-min. Supine Plank Hold 12 Burpee Box Jump-overs (24/20 in.) 200-m Single-arm Farmers Carry – Right 1-min. Plank Hold AMRAP 16 min.
20 Shuttle Runs (10 m) 20 Slam Balls (20/15 lb.) AMRAP 8 min. Rest 2 min. 5 Bear Crawl (10 m) 10 Slam Balls (25/20 lb.) AMRAP 8 min.
10 Power Snatches (135/95 lb.) 10 Burpees 10 Power Snatches (115/75 lb.) 10 Burpees 10 Power Snatches (75/55 lb.) 10 Burpees
Power Clean Complex 1 Deadlift 1 Hang Power Clean 1 Power Clean Then: 1-min. on/1-min. off: Power Cleans (135/95 lb.) 5 rounds
DB Complex 3 Front Squats + 2 Thrusters + 1 Push Press AHAP Then, 10 Handstand Push-ups 8 DB Front Squats (50/35 lb.) 6 DB Thrusters 4 DB Push Presses AMRAP 18 min.
50 Back Squats (185/135 lb.) * Every time you put the barbell down, perform 5 Over-unders (24/20 in.)
200-m OH MB Carry (20/14 lb.) Then: 30 Wall Balls 20 MB Sit-ups 3 rounds 200-m OH MB Carry (20/14 lb.)
Row 25/15 Cal. 10 Push Presses (115/75 lb.) 10 Burpees With time remaining in 5 min. perform: Alt. DB Turkish Get-ups (40/25 lb.) 3 rounds
5-4-3-2-1 Overhead Squats * Optional Finisher Tabata Handstand Hold Tabata Pistols 8 rounds (4 rounds of each)
21-15-9 Front Squats (135/95 lb.) Deadlifts 40 Unbroken KB Swings after each round (24/16 kg)
1RM Weighted Pull-up Then, 1 Weighted Pull-up 3 Chest-to-bar Pull-ups Add 1 Weighted Pull-up and 3 C2B Pull-ups each round *Perform 1 Rope Climb after each round As far as possible in 12 min.
18 Box Jumps (24/20 in.) 15 Front-rack DB Walking Lunges (45/25 lb.) 12 Box Jumps 9 Pistols (each side) 3 rounds
Squat Clean Complex 1 Hang Squat Clean 1 Front Squat 1 Squat Clean 5 sets Then: 1 min. on/1 min. off: Squat Cleans (115/75 lb.) 5 rounds