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

60 Weighted Step-ups (choose load) 24/20

50 Deadlifts 205/135

120 Wall Balls 20/14

100 Sit-ups

100 Lunges

400 meter Shuttle Run

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

Row Calorie

Front Squat, 115/80 lbs

Dumbbell Hang Clean-to-Overhead, pick load

Rest 1 min

You can start at any station. Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

5 rounds for time of:

10 Burpees

10 Power Cleans 115/80

18 Wall Balls 20/14

“Tabata Something Else”

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score today is the total reps performed in all of the intervals.

Every 2 mins for 20 mins do:

10 Kettlebell Swings, 53/35 lbs

25 Double Unders

7 Toes-to-bars

2 rounds for time of:

Shuttle Run 200 meters

21 Thrusters 95/65

Shuttle Run 200 meters

21 Power Snatches 95/65

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

100 Calorie Row

70 Thrusters 65/45

70 Box Jump Overs 24/20

70 Shoulder-to-Overhead 95/65

70 Russian Kettlebell Swings 70/53

Complete as many rounds as possible in 12 mins of:

3 Bar Muscle-ups

12 Dumbbell Snatches, pick load

12 Dumbbell Lunges, pick load

3 rounds for time of:

Run 800 meters

15 Hang Power Cleans 115/80

15 Burpees

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Sumo Deadlift High-pull 75/55

Front Rack Lunge 75/55

Toes-to-bar

10 rounds for time of:

5 Strict Handstand Push-ups

Plank Hold 30 secs

3 Power Cleans 185/125

Back Squat 5-4-3-2-1

Then:

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35

30 Pull-ups

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

Row 1600 meters

60 Burpees

100 Wall Balls 20/14

60 Deadlift 155/105

200 Double unders

100 Push-ups

60 Pull-ups

For time:

Row, 1000/800 meters

-- then --

3 rounds of:

30 AbMat Sit-ups

20 Hang Power Snatches, 75/55 lbs

20 Weighted Box Step Overs, pick load

Complete as many rounds as possible in 12 mins of:

Shuttle Run 200 meters

4 Thrusters, 135/95 lbs

12 Pull-ups

21-15-9 reps, for time of:

Power Clean 135/95

Burpee Box Jump 24/20

5 rounds for time of:

10 Weighted Push-ups 35/15

16 Single Arm Overhead Lunges, pick load

12 Toes-to-bars

Back Squat 2-2-2-2-2

Then:

Complete as many rounds as possible in 9 mins of:

10 Overhead Squats 95/65 lbs

30 Double Unders

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

60 Power Clean and Jerks 95/65

100 Lunges

80 Pull-ups

80 Wall Ball

60 Toes to Bar

For time:

Row 1000/800 meters

50 Burpees

75 AbMat Sit-ups

50 Push Press 95/65

50 Weighted Box Step-ups, pick load