30 Single Unders
5 Medball Cleans
10 Step Up n Over
50 Double Unders or 100 Single Unders
10 Power Cleans(115/75)
15 Box Jump Overs(24/20)
Score is slowest Round.
75 Double Unders
10 Power Cleans(155/105)
15 Box Jump Overs(24/20)
Score is slowest Round.
50 Ft. Walking Lunge
10 Push Up
10 Ring Rows
100 Ft Farmer Lunge(40/25)
10 Renegade Row(40/25)
12 Pull Ups
100 Ft Farmer Lunge(50/35)
10 Renegade Row(50/35)
5 Ring Muscle Up
5 Air Squats
100m Run
*add 5 Air Squats Every Round.
Score is Total Air Squats
10 Wall Balls(20/14)
200m Run
*Add 5 Wall Balls Every Round
Score is total Wall Balls
Relay Style(Full Rounds)
(16)AMRAP
4 Burpees
8 Lunges
10/6 Calorie Row
Relay Style(Full Rounds)
(24)AMRAP
8 Burpee Over Rower
12 Jumping Lunges(2 ct.)
14/10 Calorie Row
Relay Style(Full Rounds)
(24)AMRAP
8 Burpee over Rower
12 Medball Jumping Lunges(2 ct.)(20/14)
14/10 Calorie Row
5 Deadlifts Bar or KettleBell
30 Single Unders
10 Knee Push Up
10 Deadlifts(155/105)
30 Double Unders or 60 Single Unders
20 Hand Release Push Up
10 Deadlift(225/155)
60 Double Unders
12 Hand Stand Push Up