Complete as many rounds as possible in 18 minutes of:
6 DH Pull ups - black band
Walking Lunges, across the gym and back (25)
6 Reverse burpees
OH Walking Lunges, across the gym and back
6 Push ups
OH Walking Lunges, across the gym and back

5 rounds

4 rounds
10 pistols (total)
20 push ups
10 hollow rocks
0:20 handstand hold

13:03

Complete as many rounds as possible in 15 minutes of:
60 sec Handstand Hold
30 Squats
300m Run

4 rounds

Complete as many rounds as posible in 20 minutes of:
300m Run
200m Farmer’s Carry (35# KB’s)
10 Dead Hang Pull Ups

4 rounds complete

Overhead Squat 5-5-5-5-5

85//95//105//115//120

Complete as many rounds as possible in 7 minutes of:
7 DB Push Press (30)
7 Pull-ups

7 + 1 DB PP

5 Rounds, for time
800m run
15 dips

27:53

Complete as many rounds as possible in 13 minutes of:
10 sec. L-sit
10 Arch Rocks
5 Handstand Push ups

8 + 1/3 rounds

100 Double Unders
5 Weighted Pull-ups
75 Double Unders
10 Weighted Pull-ups
50 Double Unders
15 Weighted Pull-ups
25 Double Unders
20 Weighted Pull-ups

18:26

2 Rounds of “Barbara”
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
- no rest between rounds

17:53

3 rounds, for time
400m run
21 Kettlebell Swings (20K)
12 Pull-ups

13:15 - New PR

Squat Snatch 6-6-6-6-6 (95)
- Start each set of 6 reps every 2:00.
- At 11:30 on the continuously running clock, start a 1 Mile Run for time.

6:28 mile

4 rounds of 4 minutes each with a 2 minute break
400m run
Turkish get up

35#

7//9//8//8

As many rounds as possible in 7 minutes of
3, 6, 9, 12, 15, 18, 21…
Barbell thrusters, 100/65
Chest-to-bar pull ups

85# - 50 reps.

In 2 minutes, complete a 250m row, then max reps Kettlebell Swings (20)
- rest 2 minutes
In 3 minutes, complete a 500m row, then max reps Kettlebell Swings
- rest 3 minutes
In 4 minutes, complete a 750m row, then max reps Kettlebell Swings
- rest 4 minutes
In 5 minutes, complete a 1,000m row, then max reps Kettlebell Swings

Score is total number of Kettlebell Swings.

Total number of KBS: 66

Pyramid from 1 - 8 - 1 reps of:
Dead Hang Pull Ups - black band
DB Floor Press, 40
Front Squats, 95

25:09