wod's build

FOR TIME
10 ROUNDS: 50 POWER SNATCHES (95/65
AMRAP 10´ 10 RONDAS EVERY 2 MINUTES: LB)
175/150 METER 40 BURPEES
20 TOES-TO-BARS 5 HSPU SKI/ROW/BIKE 30 POWER CLEANS (95/65 LB)
20 PUSH-UPS 15 "DOUBLE UNDERS" 8 BURPEE BOX JUMP OVERS 20 GHD SIT-UPS
(75/60 CM) 10 OVERHEAD SQUATS (95/65
LB)

AMRAP 12´ FOR TIME

2 CHEST-TO-BAR PULL-UPS AMRAP 18´
25 CLEAN AND JERKS
2 PUSH PRESSES (155/105 LB) FOR TIME (135/95LB) 400 METER RUN
4 CHEST-TO-BAR PULL-UPS
4 PUSH PRESSES (155/105 LB)
50/35 CALORIE BIKE 50 GHD SIT-UPS 18 AIR SQUATS
75 GOBLET SQUATS (24/16KG) 200 METER RUN
CONTINUE WITH THIS PATTERN, 50 RING PUSH-UPS
200M RUN WITH MED-BALL 18 BOX JUMPS (60/50 CM)
ADDING 2 REPS TO EACH
(20/14LB)
MOVEMENT EVERY ROUND. 1
wod's build
5 ROUNDS FOR TIME
COMPLETE 7 UNBROKEN SETS
“CAPTAIN CRUNCH”
AMRAP 15´ 10 SNATCHES (145/95 LB)
4 RONDAS
OF THIS BARBELL COMPLEX: AMRAP 4: ROW 15 CALORIES 20 CHEST-TO-BAR PULL-UPS
1 POWER CLEAN 12 DEADLIFTS (95/65) 30 STICK JUMPS (24/20 IN)
9 HANG POWER CLEANS (95/65)
10 BOX JUMPS
1 FRONT SQUAT 40 WALL BALLS (20/14 LB)
1 PUSH PRESS 6 PUSH JERKS (95/65) 5 PUSH JERKS 30 STICK JUMPS (24/20 IN)
MAX CALORIE ROW IN TIME
1 BACK SQUAT
REMAINING 185/125 LBS 20 CHEST-TO-BAR PULL-UPS
1 PUSH PRESS 10 SNATCHES (145/95 LB)

AMRAP 4 AUTISM 2020

AMRAP 32´ 5 ROUNDS: 21-15-9
20 BURPEES 15 HANG SQUAT CLEANS 50/35LB DUMBBELL 12-9-6-3
20 POWER CLEANS 30 PUSH-UPS SQUAT CLEAN BOX JUMPS (60/50)
(75/55 LB) MEN: 135 LB. THRUSTERS BAR MUSCLE UPS
20 ABMAT SIT-UPS WOMEN: 95 LB.
54 AIR SQUATS PULL-UPS
2
wod's build
12 DAYS OF CHRISTMAS
5 ROUNDS: FOR TIME, ADDING ONE MOVEMENT
AMRAP 15 PER ROUND:
FOR TIME 5/2 MUSCLE-UPS
12 MUSCLE-UPS 1 SUMO DEADLIFT HIGH-PULL
30 SQUAT CLEAN-AND- 10 POWER CLEANS
36 KETTLEBELL SWINGS (75/55 LB)
JERKS (155/100 LB) (135/85 LB) 2 THRUSTERS (75/55 LB)
(32/24 KG)
200 METER RUN 3 PUSH PRESSES (75/55 LB)
4 POWER CLEANS (75/55 LB)
5 POWER SNATCHES (75/55 LB)
6 KETTLEBELL SWINGS (53/35 LB)
AMRAP 12´ 21-18-15-12-9-6-3 AMRAP 25 7 PULL-UPS8 KNEES-TO-ELBOWS
3 ROPE CLIMB FRONT SQUATS (115/75 LB)
8 FREESTANDING 9 BOX JUMPS (24/20 IN)
12 PUSH PRESS BAR FACING BURPEES 10 DOUBLE-UNDERS
200 METER SANDBAG CARRY HANDSTAND PUSH-UPS
125/95 LBS 11 BURPEES
(80/50 LB) 1 ROPE CLIMB 12 OVERHEAD WALKING LUNGES
50 DOUBLE-UNDERS
(45/25 LB PLATE)
3
wod's build
3 ROUNDS FOR TIME “FREEDOM SAUCE”
AMRAP 3
13 DEADLIFTS (225/155 LB) 21-15-9 40 ALTERNATING PISTOLS
21 OVERHEAD SQUATS (95/65)
13 BURPEES "JT" 40 DEADLIFTS (155/105 LB)
21 BURPEE OVER THE ERG
13 DUMBBELL CLUSTERS 800 METER RUN
(2X50/35 LB)
HANDSTAND PUSH-UPS MAX CALORIE ROW
40 TOES-TO-BARS REST 3:00
13 PULL-UPS RING DIPS 40 PUSH-UPS AMRAP 3
13 DUMBBELL STEP-UPS PUSH-UPS 20 FRONT SQUATS (155/105 LB) 18 OVERHEAD SQUATS (115/80)
40 CALORIE ROW 18 BURPEE OVER THE ERG
(2X50/35 LB - 60/50 CM
MAX CALORIE ROW
REST 3:00
AMRAP 3
4Muerte
ROUNDS x 15 OVERHEAD SQUATS (135/95)
10 SQUAT
Min CLEANS
1: 2-4-6-8-10... box(155/105
jump over 21-15-12-9-6-3 3 ROUNDS 15 BURPEE OVER THE ERG
Min 2: 1-2-3-4-5....squat snatch
KG) POWER CLEANS (165/115 LB) 10 SQUAT CLEANS (155/105 LB) MAX CALORIE ROW
15 BURPEES OVER THE BAR BOX JUMPS (60/50 CM) 20 C2B REST 3:00
Elite 155/105lbs
AMRAP 3
20/16 Rx CALORIE
135/95lbs ROW PULL-UPS 30 BOX JUMPS (60/50 CM)
12 OVERHEAD SQUATS (155/105)
Sc 115/75lbs
TIME CAP: 18 MINUTES 12 BURPEE OVER THE ERG
MAX CALORIE ROW
4
wod's build
3 RONDAS 4 ROUNDS
15 DEADLIFT 10 WALL BALL SHOTS (20/14 LB) 5 ROUNDS FOR TIME:
BODYWEIGHT
10 BACK SQUATS (225/135 LB) 30 M HANDSTAND WALK 1000M RUN
10 WALL BALL SHOTS (20/14 LB)
30 ALTERNATING PISTOLS 10 SQUAT CLEANS (225/155)
ROW 500 METERS 10 DEADLIFTS (225/135 LB)
800M RUN
8 SQUAT CLEANS
600M RUN
FOR TIME 6 SQUAT CLEANS
Muerte x 5 RONDAS AMRAP 13´ 400M RUN
18-14-10
Min CALORIE
1: 2-4-6-8-10... ROW
box jump over
Min9-7-5 MUSCLE UPS
2: 1-2-3-4-5....squat snatch 30 DOUBLE-UNDERS 55 DEADLIFTS (225/155 LB) 4 SQUAT CLEANS
30 WALLBALL SHOTS 55 WALL BALL SHOTS (20/14 LB)
9-7-5Elite
SQUAT SNATCHES 200M RUN
155/105lbs 55 CALORIE ROW
(60/43 KG)
Rx 135/95lbs (20/14 LB) 55 HANDSTAND PUSH-UPS
2 SQUAT CLEANS
TIME CAP:Sc 115/75lbs
10 MINUTES 3 ROPE CLIMBS
5
wod's build
FOR TIME
25 DEFICIT HANDSTAND PUSH-UPS 5 ROUNDS FOR TIME "TAMA"
50 C2B 20 C2B 1000/700 METER ROW/BIKE FOR TIME:
THEN, 5 ROUNDS OF: 30 WALL-BALL SHOTS 20/14 ON 0:00, 2:00, 4:00, 6:00, 800 M DOUBLE KB FARMERS
5 DUMBBELL HANG-TO-OVERHEADS
40 PUSH-UPS PERFORM: CARRY 32/24 KG
(30/22.5 KG)
10 DUMBBELL BOX STEP-OVERS REST PRECISELY 3 MINUTES 20 METER HANDSTAND WALK 31 TOES-TO-BARS
(30/22.5 KG) BETWEEN EACH ROUND TIME CAP: 8 MINUTES 31 PUSH-UPS
TIME CAP: 17 MINUTES 31 FRONT SQUATS 95/65 LB.
400 M DOUBLE KB FARMERS
CARRY 32/24 KG
"HOTSHOTS 19"
Muerte x
FOR TIME 31 TOES-TO-BARS
Min 1: 2-4-6-8-10... box jump over 21-15-9 6 ROUNDS FOR TIME OF:
31 PUSH-UPS
800 METER ROW 30 SQUATS
Min 2: 1-2-3-4-5....squat snatch
66 KETTLEBELL SHOULDER-TO- SQUAT CLEANS 31 HANG POWER CLEANS,
19 POWER CLEANS 135/95 LB.
OVERHEADS (2X16/12 KG)
Elite 155/105lbs (135/95LB) (135/95LB)
40 MT HANDSTAND
Rx 135/95lbs WALK 200 M DOUBLE KB FARMERS
Sc 115/75lbs
HANDSTAND PUSH-UPS 7 STRICT PULL-UPS CARRY 32/24 KG
TIME CAP: 10 MINUTES
RUN 400 METERS
6
wod's build
"REGIONAL NATE" “VOORHEES”
10 ROUNDS FOR TIME OF: AMRAP 12´
AMRAP 13:
4 STRICT MUSCLE-UPS 4 ALTERNATING DUMBBELL
55 BURPEES ¨ REVERSE FILTHY FIFTY¨
7 STRICT HANDSTAND PUSH- DEVIL PRESSES (50/35 LB) FOR TIME:
55 PULL-UPS
UPS 8 DUMBBELL HANG CLEAN- 50 DOUBLE UNDERS
55/40 CALORIE ROW
12 KETTLEBELL SNATCHES AND-JERKS (50/35 LB) 50 BURPEES
55 HANDSTAND
MEN USE 70 LB., WOMEN USE 16 SIT-UPS 50 WALL BALL SHOTS
53 LB. PUSH-UPS
50 BACK EXTENSIONS
FOR TIME
AMRAP 25´
50 PUSH PRESS
27 THRUSTERSMuerte(95/65 LB) 50 KNEES TO ELBOWS
x 12 HANDSTAND PUSH-UPS FOR TIME
4Min
LEGLESS ROPE CLIMBS
1: 2-4-6-8-10... (15over
box jump FT) 12 DEADLIFTS (155/105 LB) 50 WALKING LUNGES
212:THRUSTERS
Min (95/65snatch
1-2-3-4-5....squat LB) 12 BURPEES
10 ROPE CLIMBS (15 FT)
50 KETTLEBELL SWINGS,
3 LEGLESS ROPE CLIMBS (15 FT) 12 FRONT SQUATS (155/105 LB) 20 BACK SQUATS (225 LB)
Elite 155/105lbs *AT 12:00, PERFORM:
50 JUMPING PULL-UPS
15 THRUSTERS (95/65 LB) 30 HANDSTAND PUSH-UPS
2 LEGLESSRxROPE 135/95lbs
CLIMBS (15 FT) 25 FRONT RACK LUNGES (155/105 50 BOX JUMP
Sc 115/75lbs LB) - ONCE COMPLETED, PICK UP 40 CALORIE ROW
9 THRUSTERS (95/65 LB)
1 LEGLESS ROPE CLIMB (15 FT)
WHERE YOU LEFT OFF
7
wod's build
EVERY 2 MINS (8 ROUNDS)
4 ROUNDS FOR TIME FOR TIME FOR TIME
12 DEADLIFTS (135/95) 400 METER RUN
3 ROPE CLIMBS 30 CLEAN AND JERKS
9 HANG POWER CLEANS 1 CLEAN (100/70 KG)
(135/95 LB)
(135/95) 2 SQUAT CLEANS 30 HANDSTAND PUSH-UPS
6 SHOULDER TO OVERHEAD 30 MUSCLE-UPS 1 CLEAN (100/70 KG)
(110/75 KG)
(135/95) 30 SNATCHES 30 WALL BALL SHOTS (9/6
GOAL IS UNBROKEN SETS TIME CAP: 6 MINUTES (135/95 LB) KG)
1 CLEAN (100/70 KG)
100 DOUBLE-UNDERS
WORKOUT 15.1 1 CLEAN (100/70 KG)
Muerte x9
AMRAP
Min 1: 2-4-6-8-10... box jump over 4 ROUNDS FOR TIME OF: AMRAP IN 18 MINUTES 30 PULL-UPS
15 TOES-TO-BARS
Min 2: 1-2-3-4-5....squat snatch 20 BOX JUMPS (24/20 IN) 1 CLEAN (100/70 KG)
10 DEADLIFTS (115/75 LB) 30 GHD SIT-UPS
15 PUSH PRESSES (115/75 LB) 30 KETTLEBELL SWINGS
5 SNATCHES
Elite 155/105lbs 30 HIP EXTENSIONS 10 KETTLEBELL SWINGS (70/55 (30/21 KG)
WORKOUT 15.1A
Rx 135/95lbs 100-FT. HANDSTAND WALK 1 CLEAN (100/70 KG)
LB)
6 MINUTES ScTO FIND 1-REP-MAX
115/75lbs
400 METER RUN
CLEAN AND JERK
9
wod's build
FOR TIME FOR TIME
AMRAP 12´ 26 DEADLIFTS (135/95 LB) "21-15-9 COMPLEX"
26 HANG POWER CLEANS
4 ALTERNATING DUMBBELL 9-6-3 (135/95 LB)
8 DEADLIFTS, 155/105 LB.
7 CLEANS, 155/105 LB.
DEVIL PRESSES (50/35 LB)
THRUSTER 75/52 KG 26 FRONT SQUATS (135/95 LB) 6 SNATCHES, 155/105 LB.
8 DUMBBELL HANG CLEAN- 26 SHOULDER-TO-OVERHEADS 8 PULL-UPS
AND-JERKS (50/35 LB) MUSCLE-UP (135/95 LB) 7 CHEST-TO-BAR PULL-UPS
EVERY MINUTE ON THE MINUTE, 6 BAR MUSCLE-UPS
16 TOES TO BAR PERFORM: 6 DEADLIFTS, 155/105 LB.
6 BURPEES 5 CLEANS, 155/105 LB.
4 SNATCHES, 155/105 LB.
3 ROUNDS 6 PULL-UPS
FOR TIME
Muerte x AFAP 15 DUMBBELL SQUAT SNATCH, 15 5 CHEST-TO-BAR PULL-UPS
500 METER ROW
Min 1: 2-4-6-8-10... box jump over REPS, RIGHT ARM 4 BAR MUSCLE-UPS
30Min
BENCH PRESSES (135/95
2: 1-2-3-4-5....squat LB)
snatch 2 ROUNDS FOR TIME 15 GHD SIT-UPS 4 DEADLIFTS, 155/105 LB.
500 METER ROW 18 CALORIE ROW 15 DUMBBELL SQUAT SNATCH, 15 3 CLEANS, 155/105 LB.
20Elite
BENCH PRESSES
155/105lbs
15 THRUSTERS (95/65 LB) REPS, LEFT ARM 2 SNATCHES, 155 /105 LB.
500Rx METER
135/95lbs
ROW 15 TOES TO BAR 4 PULL-UPS
Sc 115/75lbs 12 CHEST-TO-BAR PULL-UPS 3 CHEST-TO-BAR PULL-UPS
10 BENCH PRESSES
50/35 LBS 2 BAR MUSCLE-UPS
8
wod's build
“18.5”
AMRAP 7: 5 ROUNDS FOR TIME 3 ROUNDS FOR TIME
FOR TIME
3 THRUSTERS (100/65) 30 UNBROKEN DOUBLE- 10 THRUSTER (165/110) 16 DEADLIFTS (275/185 LB)
3 CHEST-TO-BAR PULL-UPS
UNDERS 10 MUSCLE UP 16 HANG POWER CLEANS
6 THRUSTERS (100/65)
6 CHEST-TO-BAR PULL-UPS 20 KNEES-TO-ELBOWS 10 POWER SNATCH (185/135 LB)
16 PUSH PRESSES (135/95 LB)
9 THRUSTERS (100/65) 10 HANDSTAND PUSH- (165/110)
800 METER RUN
9 CHEST-TO-BAR PULL-UPS
UPS 10 MUSCLE UP 16 DEADLIFTS (275/185 LB)
...
16 HANG POWER CLEANS
FOR TIME (185/135 LB)
7 ROUNDS FOR TIME
Muerte x AMRAP IN 20 MINUTES 5 ROUNDS OF: 16 PUSH PRESSES (135/95 LB)
10 HANG SPLIT SNATCHES, RIGHT
Min 1: 2-4-6-8-10... box jump over 2 DEADLIFTS (185/130 KG) 800 METER RUN
ARM (40/30 LB)
Min 2: 1-2-3-4-5....squat snatch 4 DUMBBELL THRUSTERS 10 BAR FACING BURPEES 16 DEADLIFTS (275/185 LB)
1 ROPE CLIMB (2X50/35 LB) THEN, PERFORM:
16 HANG POWER CLEANS
10 HANGElite
SPLIT SNATCHES, LEFT
155/105lbs 10 ROPE CLIMBS
6 TOES-TO-BAR (185/135 LB)
ARM (40/30 LB)
Rx 135/95lbs 20 METER FRONT RACK LUNGES
24 DOUBLE-UNDERS 16 PUSH PRESSES (135/95 LB)
1 Sc 115/75lbs
ROPE CLIMB (85/60KG)
TIME CAP: 12 MINUTES
10
wod's build
21-15-9 2 ROUNDS FOR TIME 4 ROUNDS FOR TIME
20 TOES-TO-BARS 24 POWER SNATCHES FOR TIME
PUSH PRESSES 40 PUSH PRESS (95/65 LB) (75/55 LB) 21 SQUAT CLEANS
POWER CLEANS 20 BURPEE BOX JUMP OVERS 4 BAR MUSCLE-UPS (135/95 LB)
MEN: 135 LB. (60/50 CM 4 TURKISH GET-UPS 15 BOX JUMPS
40 FRONT SQUATS (95/65 60/50 CM
WOMEN: 95 LB. (54/35 LB) (ALTERNATING)
LB) 9 BURPEES
21 BOX JUMPS
15 BURPEES
2 ROUNDS FOR
Muerte x TIME 21-15-9 9 SQUAT CLEANS
Min 1: 2-4-6-8-10... box jump over 5 ROUNDS FOR TIME
10 DEADLIFTS (315/225 LB) OVERHEAD SQUAT 21 BURPEES
Min 2: 1-2-3-4-5....squat snatch
20 DEFICIT HANDSTAND 20 STRICT RING DIPS (135/95 LB) 15 SQUAT CLEANS
PUSH-UPS (4.5/3 IN)
Elite 155/105lbs 14 THRUSTERS (135/95 LB)
Rx 135/95lbs
CHEST TO BAR PULL-UPS 9 BOX JUMPS
30 FRONT SQUATS (95/65
Sc 115/75lbs
LB)
11
wod's build
FOR TIME:
Wod
10 STRICT PRESSES AMRAP 10 MINUTES:
21-15-9
5 ROUNDS OF: (115/85 LBS) 5 WALL BALL
Push SHOTS
press
21 PULL-UPS AMRAP IN 10 MINUTES 15 OVERHEAD SQUATS (20/14
Ctb LB)
7 PUSH JERKS 5 STRICT MUSCLE-UPS 20 PUSH PRESSES 3 HANDSTAND PUSH-UPS
(165/115 LBS) 15 GHD SIT-UPS 25 FRONT SQUATS
Elite 135/95
1 POWER CLEANS
Rx 115/75
30 PUSH JERKS (225/155
Sc 95/65LBS)
35 BACK SQUATS

"11.4"
AMRAP 7 MINUTES:
Muerte x
Min 1: 2-4-6-8-10... box jump over AMRAP 10 MINUTES:
FOR TIME:
FOR TIME
10, 9, 8 ... 3, 2, 1
5 OVERHEAD SQUATS
Min 2: 1-2-3-4-5....squat snatch 60 BAR-FACING BURPEES 30X DEADLIFT (225/145LB)
HANDSTAND PUSH-UPS
(135/95LBS) 30 OVERHEAD SQUATS 50 ALTERNATING PISTOL
Elite 155/105lbs OVERHEAD SQUATS
(115/85 LBS) SQUATS
5 BOX JUMPS
Rx 135/95lbs (115/85LBS)
Sc 115/75lbs 10 MUSCLE-UPS

12
wod's build
Wod
SEVEN ROUNDS OF: WITH AN EMPTY BARBELL: 10-9-8-7-6-5-4-3-2-1
COMPLETE AS MANY 21-15-9
35 DOUBLE-UNDERS 25 STRICT PRESS REPS FOR
Push TIME
press
1 SNATCH ROUNDS AS POSSIBLE IN 12
50 OVERHEAD SQUAT BODYWEIGHT
Ctb POWER
MAKE ONE SNATCH ATTEMPT MINUTES OF:
100 BACK SQUAT CLEANS
PER ROUND, INCREASING 250-M ROW Elite 135/95
50 OVERHEAD SQUAT STRICT HANDSTAND
Rx 115/75 PUSH-
WEIGHT EACH ROUND 20 GHD SIT-UPS
25 STRICT PRESS ScUPS
95/65

AMRAPMuerte 20 MINUTES
x AMRAP 25 MINUTES
101:BOX
Min JUMPSbox
2-4-6-8-10... 60/50
jump CM
over FOR TIME
Min 2: 1-2-3-4-5....squat snatch 9-15-21
21-15-9 "ZIMMERMAN"
15 SINGLE-ARM OVERHEAD 11 CHEST-TO-BAR PULL-UPS
HANG SQUAT CLEAN POWER SNATCH 75/55
SQUATS, 50/35 LB.
Elite 155/105lbs 2 DEADLIFTS 315/225 LB.
DUMBBELL
Rx 135/95lbs 115/75 TOES TO BAR
10 HANDSTAND PUSH-UPS
20ScGHD
115/75lbs
SIT-UPS HSPU

13
wod's build
AMRAP INWod 9 MINUTES
AMRAP 10´ 21-15-9SNATCHES
3 HANG POWER
AMRAP 15´ 5 ROUNDS FOR TIME Push press
12 SINGLE-ARM DUMBBELL (75/55 LB)
12 SINGLE-ARM DUMBBELL 10 BURPEE DEADLIFTS Ctb
SHOULDER-TO-OVERHEADS 3 OVERHEAD SQUATS (75/55 LB)
CLEANS (50/35 LB) (225/155 LB)
(50/35 LB) 30 DOUBLE-UNDERS
Elite 135/95
14 GHD SIT-UPS 10 CALORIE ROW 6 HANG POWER SNATCHES
14/12 CALORIE ROW Rx 115/75
(75/55 LB)
Sc 95/65
6 OVERHEAD SQUATS (75/55 LB)
30 DOUBLE-UNDERS
9 HANG POWER SNATCHES
Muerte x
15-12-9 REPS FOR TIME FOR TIME (75/55 LB)
Min 1: 2-4-6-8-10... box jump over 3 ROUNDS FOR TIME
THRUSTERS snatch
Min 2: 1-2-3-4-5....squat 10-9-8-7-6-5-4-3-2-1 9 OVERHEAD SQUATS (75/55 LB)
9 DEAD LIFT (225/145 LB) 30 DOUBLE-UNDERS
BAR MUSCLE UPS STRICT HSPU
Elite 155/105lbs 6 STRICT HSPU IF YOU COMPLETE THE ROUND OF
MEN: 135 LB. 1-2-3-4-5-6-7-8-9-10
Rx 135/95lbs 3 ROPE CLIMBS 9, COMPLETE A ROUND OF 12,
WOMEN: 95 LB.
Sc 115/75lbs BURPEE TO PULL-UPS
THEN GO ON TO 15, ETC.
14
wod's build
2 ROUNDS FOR TIME
Wod
AMRAP IN 8 MINUTES 20 KETTLEBELL
12-9-6-3 REPS FOR TIME 21-15-9 SUMO
AMRAP IN 20 MINUTES 4 HANG POWER CLEANS DEADLIFTPush
HIGHpress
PULLS (24/16
OVERHEAD SQUATS
10 PULL-UPS (185/125 LB) KG)
Ctb
(135/95 LB)
40 AIR SQUATS 14 BURPEES 20 DOUBLE-UNDERS
BURPEE BOX JUMPS Elite 135/95
20 SINGLE-ARM OVERHEAD
80 DOUBLE-UNDERS 84 WALL BALL SHOTS (20/14
(24/20 IN) Rx 115/75
LB) WALKING LUNGES (24/16 KG)
Sc 95/65
20 DOUBLE-UNDERS
20 ALTERNATING KETTLEBELL
3 ROUNDS FOR TIME SNATCHES (24/16)
Muerte x 20 DOUBLE-UNDERS
21-15-9
Min REPS FOR
1: 2-4-6-8-10... boxTIME OF:
jump over "ANNIE" 50 PISTOLS ALTERNATING
20 KETTLEBELL CLEAN-AND-
EACH LEG
Min 2: 1-2-3-4-5....squat snatch
PULL-UPS 50-40-30-20-10 PRESSES (24/16 KG)
7 MUSCLE-UPS
20 DOUBLE-UNDERS
RING
Elite DIPS
155/105lbs DOUBLE-UNDERS 10 HANG POWER CLEANS
BACK SQUATS (135/95 LB)
Rx 135/95lbs 20 KETTLEBELL SWINGS
Sc 115/75lbs SIT-UPS (175/115 LBS) (24/16 KG)
TIME CAP: 16 MINUTES 20 DOUBLE-UNDERS
15