21-18-15-12-9-6-3 Reps for Time:

Thrusters 75/55

Pull-ups

In teams of 2, with 1 partner working at a time, complete for time:

Row 100 Calories

60 Burpees

150 Air Squats

60 Pull-ups

80 KB Swings 53/35

60 Toes to Bar

4 rounds for time of:

Shuttle Run 200 meters
12 Hang Squat Cleans, 95/65 lbs
12 Strict Handstand Push-ups
*Rest 2 mins

Every minute on the minute for 7 minutes:

1 Power Snatch + 1 Hang Power Snatch

Then:

AMRAP in 10 minutes of:

3 Power Snatches 115/80

5 Toes to Bar

7 Deadlifts 115/80

For time:

30 Wall Ball Shots 20/14

Then:

50-40-30-20-10 reps of:

Double-unders

Abmat Sit-ups

Then:

30 Wall Ball Shots 20/14

5 Rounds for time:

8 Burpee Box Jumps 24/20

10 Strict Pull-ups

8 Power Cleans 155/105

For time:

Row 1000/800 meters
50 Push Jerks 95/65 lbs
50 Push-ups
50 Front Squats 95/65 lbs

Time Cap: 20 minutes

In Team of 2, with 1 partner working at a time, 5 Rounds for time:

20 Push-Ups

30 Wall Balls 20/14

200 meter Plate Overhead Carry 45/35

(100m Each)

30 Box Jumps over 24/20

Every Minute on the minute for 8 Minutes:

Clean & Jerk x 2 reps.

Then:

5 Rounds for Time:

5 Power Cleans 185/125

5 Ring Muscle-ups

30 Double-unders

Time cap:15 min

AMRAP in 20 minutes of:

Run 400 meters

7 Strict Handstand Push-ups

14 Toes-to-Bar

Every minute on the minute for 8 minutes:

Power Snatch x 2 reps

Then:

For Time:

10-9-8-7-6-5-4-3-2-1:

Power Snatches 75/55

Box Jumps 30/24

Weighted Sit-up

Time cap:15 minutes

Every minute on the minute for 5 minutes:

Shoulder Press x 3 reps

-Then-

5 Rounds for Time:

25 Kettlebell Swings, 53/35 Ib

15 Burpees

Time cap: 18 minutes

3 Rounds for Time:

15 Squat Cleans 135/95

20 Pull-ups

Row/Ski/800 meters or Bike 1600

Time Cap: 26 minutes

In teams of 2, with 1 partner working at a time, complete for time:

30 Hang Power Clean and Jerk 115/80

60 Wall Ball Shots 20/14

70 Step-ups 24/20

90 Push-ups

30 Power Cleans 115/80

50 Burpees

Deadlift: 5-5-5-5

Then:

EMOM 20 (5 Rounds)

Minute 1: 12/10 Calories (Bike, Row, or Ski)

Minute 2: 10 Toes-to-Bar

Minute 3: 8 Deadlifts (225/155)

Minute 4: Rest

For Time:

200 Single Unders

50 Wall Balls (20/14)

25 Burpees to Target

150 Single Unders

30 Wall Balls

15 Burpees to Target

100 Single Unders

20 Wall Balls

10 Burpees to Target

Power Snatch: 2-2-2-2-2

Then:

4 rounds, 1 min per station, for max reps of:

Row Calorie
Power Snatch, 115/75 lbs
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Every 4 minutes x 5 Rounds:

10 Hang Squat Cleans (135/95)

15 Hand-Release Push-ups

12 Box Jumps (24/20)

*Rest for the remainder of each 4-minute Interval

Strict Press 5-5-3-3-1-1

Then:

AMRAP in 12 minutes of:

6 Handstand Push-ups

8 Front Rack Reverse Lunges 115/80

10 Pull-ups

In Teams of 2, AMRAP 14 minutes of:

Complete ascending reps of:

5-10-15-20-25-30-35-40…

Synchro Dumbbell Clean & Jerks (Choose Load)

20 Calories on 1 Bike

Rest 2:00

In Teams of 2, AMRAP 14 minutes of:

Complete ascending reps of:

5-10-15-20-25-30-35-40…

Synchro Overhead Plate Lunges (Choose Load)

20 Calorie Row

Workout Notes-

Teams may use one Echo Bike, one Assault Bike, or one Concept2 Bike for the bike portion.

The 20 calories are shared by the team, with only one athlete working at a time on the bike or row.

Synchro reps count only when both athletes meet the movement standard together.

Continue adding 5 reps each round (45, 50, 55, etc.) until the 14-minute AMRAP ends.