Men/Women 3 Rounds: 30 Wall Balls 20/14 20 Back Loaded Lunges 95/65 10 Hand Stand Push-Ups 5 Bar Muscle-Ups/15 Ring Dips

Men/Women Strength 2-2-2 Push Press HIT 10min CAP 3 Rounds: 10 Squat Cleans 135/75 50 Double-Unders

Men/Women 4x500m Row 1min rest between rows Then: 5 Turkish get ups 55/35 5 Burpee Long Jumps 5 wall walk ups

Men/Women 3-3-3-3-3 Overhead Squat 3 rounds: Teams of 4 400m row (pace setter) Box Jumps 24″/16″ KB Swings 70/35 Wall Balls 20/14 Your team is working against you, the faster you row the less reps your teammates get, LIMIT THEIR REPS!

Mix it up, test your endurance!

Men/Women 23min CAP 15 Rounds 3 Muscle-Ups (6 floor rope climbs) 3 Box Jumps 30/24″ 3 Thrusters 115/75

Men/Women 5-5-5-5 Front Squat 15min CAP 21-15-9 KB Swing 70/35 Wall Ball 20/14 Pullups Then: 800m Run

Men/Women 20min CAP 3 Clean and Jerks 185/95 30 toes to bar 3 Clean and Jerks 185/95 30 Russian twists 3 Clean and Jerks 185/95 30 knees to elbow 3 Clean and Jerks 185/95 30 Overhead Sit-ups 45/25 3 Clean and Jerks 185/95 30 Rollouts 3 Clean and Jerks 185/95 […]

Men/Women 60 KB Swings 400m Run 30 Power Cleans 135/75 400m Run

Men/Women 3 Rounds: 20 Overhead Lunges 95/65 10 Roll-Outs (20 Knees) 20 Sumo Deadlift High Pulls 95/65