Workout

5 rounds for total calories:
1:00 Echo bike

Rest as needed between efforts

Workout

3 rounds for time of:
21 hang power snatches (75/55 lb)
50 air squats
L-sit*

*L-sit the length of time to complete air squats

Workout

For time:
30 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry
20 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry
10 D-ball over-the-shoulder (100/70 lb)
100m D-ball carry

Rest day or make-up day

Workout

4 rounds for time of:
400m run
15 deadlifts (185/135 lb)
30 sit-ups

Workout

Open 25.2 (22.3 repeat)

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

Time cap: 12 minutes

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Rest day or make-up day

Workout

For load:

Power clean
20-16-12-8-4

Workout

5 rounds for time of:
25 wallballs (20/14 lb)
75 ft handstand walk

Workout

“Cement Mixer”

Every 3 minutes for 7 rounds, each for time:
400m run
12 toes-to-bar