4 rounds FOR TIME
25 Toes to Bar
500 m Run
15 Overhead Squats
Run: 500 m (.31 miles)
barbell: 83/56 kg (185/125 lbs)
TIME CAP: 20 MINUTES
for time
8/6 Short Rope Climbs
27 m HSW with Pirouettes*
120 Weighted Double Unders
27 m HSW with Pirouettes*
8/6 Short Rope Climbs
27 m HSW with Pirouettes*
120 Weighted Double Unders
*Handstand walk: 27 m (90 feet)
1 pirouette required in each 9 m (30 feet) section
TIME CAP: 13 MINUTES
For time
50/40 Calorie Row
25 Burpee Box Jump Overs
50 Dumbbell Goblet Squats
50/40 Calorie Ski
25 Burpee Box Jump Overs
50 Dumbbell Thrusters
Box: 50 cm (20 inch)
DB goblet squats: 1x 45/32.5 kg (100/70 lbs)
DB thrusters: 2x 22.5/15 kg (50/35 lbs)
TIME CAP: 16 MINUTES
part a: max Load in 8 minutes
1 Rep Max Deadlift
rest 2:00
part B: For time
100/75 Calorie Echo Bike
PART B TIME CAP: 7 MINUTES
for time
1-2-3-4-5-6-7-8
Ring Muscle Ups
18 m Sandbag Bear Hug Carry
sandbag Bear Hug carry after each set of Ring muscle ups
sandbag Weight: 90/68 kg (200/150 lbs)
carry Distance: 18 m (60 feet)
TIME CAP: 11 MINUTES
3 rounds for time
25 Power Snatches
9 m Barbell Overhead Walking Lunge
barbell: 34/25 kg (75/55 lbs)
OVERHEAD Lunge: 9 m (30 feet)
TIME CAP: 7 MINUTES
