21-18-15-12-9-6-3 Reps for Time of
Toes Through Rings
Dumbbell Floor Press 2-50’s/2-35’s
Barbell Bent Over Row 95/65

“Annie”

For Time

50-40-30-20-10 reps of
Double Unders
Sit Ups

Rest 5 minutes

3 Rounds for Time of
15 Dumbbell Thrusters 2-35’s/2-25’s
12 Burpees

For Time

10-9-8-7-6-5-4-3-2-1 reps of

Hang Power Snatch/Hang Squat Snatch Complex 75/55

After each set complete
4 Strict Pull Ups

Rest as needed

For Time

10-9-8-7-6-5-4-3-2-1 reps of

Hang Power Clean/Hang Squat
Clean Complex 75/55

After each set complete
4 Strict Handstand Push Ups

Alternating Tabata

Wall Ball Sit Ups/Med Ball Cleans

Rest 1 minute

Box Jumps/Squat Thrusts

Rest 1 minute

Kettlebell Swings/Goblet Squats

Rest 1 minute

Push Ups/Grasshoppers

For Time

60 DB Hang Power Cleans
50 DB Shoulder to Overhead
40 DB Renegade Rows L+R=2
30 DB Thrusters
20 DB Devil Press
10 DB Man Makers
2-25’s/2-15’s

For Time

10-9-8-7-6-5-4-3-2-1 reps of
Clean and Jerk 95/65

After each round complete one round of
Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Baseline

For Time

500 meter Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Rest 3 minutes

Then

21-15-9-15-21 reps for time of
Dumbell Deadlifts 2-60’s/2-40’s
Handstand Push Ups

Rest as needed

10-9-8-7-6-5-4-3-2-1 reps for time of
Strict Leg Raise
Ring Dips

For Time

10 Pull Ups

10 Pull Ups
25 Med Ball Cleans 20/14

10 Pull Ups
25 Med Ball Cleans 20/14
50 Walking Lunge Steps

10 Pull Ups
25 Med Ball Cleans 20/14
50 Walking Lunge Steps
100 Sit Ups

10 Pull Ups
25 Med Ball Cleans 20/14
50 Walking Lunge Steps
100 Sit Ups
150 Double Unders

For Time

25 Cal Row
25 Burpees Over Rower
20 Cal Row
20 Burpees Over Rower
15 Cal Row
15 Burpees Over Rower
10 Cal Row
10 Burpees Over Rower
5 Cal Row
5 Burpees Over Rower

Rest 3 minutes

Then