5min Amrap
8 clusters 95/65
8 Burpee box jump overs 24/20
3min rest
5min Amrap
6 Clusters 135/95
6 Burpee box jump overs 24/20
3min Amrap
5min Amrap
4 Clusters 155:106
4 Burpee box jump overs 24/20
10 rounds
20 Dubz
10 Alt DB Snatches
10 DB Lunges
10 DB Sit ups
30 T2B
1mile run
30 T2B
1mile run
30 T2B
30 cals
12 snatches 135/95
12 M.U.
30 cals
9 snatches
9 M.U.
30 cals
6 Snatches
6 M.U.
30min running clock
0-10min to complete
800m run
50 KBS
50 wall balls
10-20min to complete
50 cal bike
50 Box Jumps
50 vups
20-30min
800m run
50 burpees
50 lunge hops
For Time (with a Partner)
1 mile Run
90 Box Jump Overs (24/20 in)
80 Kettlebell Swings (24/16 kg)
70 Burpees
60 Wall Ball Shots (9/6 kg)
50 Plate Overhead Lunges (15/10 kg)
40 Toes-to-Bars
30 Kettlebell Snatches (24/16 kg)
20 Pull-Ups
1 mile Run
Repeat back up the ladder to the top.
Wear a Weight Vest (10 kg).
Teams of 2
42-30-18-12-6
Power/squat Snatches
Men-95/115/135/155/185
Women-65/85/95/105/125
*after every set
20 cal bike
75 dubz
Every 5’ for 5 sets
400m run
16 t2b
10 burpees box jump
4 devil press (2xDB)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
12 min Amrap
400m run
30 Dubz
200m row
100 DB lunges
80 DB push press (40/40)
60 DB squats
40 DB snatch
20 DB thrusters (10/10)
Every time you break 12 calories bike/rower
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