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400/500m Run or Row


As Needed




3 Rounds for Time:

12 Bar Facing Burpees

9 Squat Cleans 135/95

6 Muscle Ups

Rest 4 Min

2 Rounds for Time:

Row 18 Calories

15 Thrusters 95/65

12 Chest to Bar Pull Ups

Rest 4 Min

5 Rounds for Time:

12 Toes to Bar

9 Shoulder to Overhead 115/75

Rest 4 Min

For Time:

50 Alternating Front Rack Lunges 155/105

*Squat cleans should be at a weight where you will at least to attempt to go unbroken, but that will suck.

*Scale muscle up number if you just aren’t great at them. Try 4. If you don’t have them at all, sub jumping muscle ups or band assisted.

*Thruster weight should be a weight that you will at least attempt to go unbroken.

*If you aren’t great at chest to bar, lower the number. Try 8. If you don’t have pull-ups do jumping (try jumping chest to bar or banded C2B).

*Same idea for the weight at other 2 parts. For toes to bar if you struggle with them you can sub knee ups or V-Sit ups


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