10 Rounds:
30 Double Unders
5 Deadlifts (135/95)
5 Front Squats (135/95)
5 Shoulder to Overhead (135/95)

For time:
4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
M 155 lb. | F 105 lb.
Time cap: 7 minutes

"Triple 3"
For time:
3,000-m row
300 double-unders
3-mile run

Time cap: 49 minutes

Shoulder Press (1,1,1,1,1,1,1)
Heavy 1
Teams of 2
80 Cal. Bike Erg
27 Partner Deadlifts (365/255)
60 Cal. Bike Erg
21 Partner Deadlifts (365/255)
40 Cal. Bike Erg
15 Partner Deadlifts (365/255)

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
M- 70lb DB's/24in
 F-50lb DB's/20in
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

Front Squat (5x3)
3@60%
3@65%
3@70%
3@75%
3@80%
For time:
2 rounds of:
   10 snatches, 175 / 125 lb.
   12 burpees (BFB)
Then, 2 rounds of:
   10 snatches, 115 / 75 lb.
   12 burpees (BFB)

AMRAP in 20 minutes
250m Row
15 GHD's
10 Deficit Pushups (45's/25's)
5 Squat Cleans (135/95)

7 rds
14 OVHS (95/65)
21 Pull Ups

Front Squat (5x2 @60-70%%)
Tempo Squat
3-2-0
*The First Number – refers to the lowering (eccentric) phase of the lift.
*The Second Number – refers to the amount of time spent in the bottom position of the lift.
*The Third Number –  refers to ascending (concentric) phase of the lift.
Teams of 3
5000m Bike Erg
150 T2B
* 1 Partner Hangs from Pull Up Bar *
Max Distance Bike Erg
20 min Time Cap

Three 5-minute AMRAPs in 19 minutes
5 min Amrap
15 Deadlifts (225/155)
15 HSPU
Rest 2 mins
5 min Amrap
10 Deadlifts (275/185)
10 SHSPU
Rest 2 mins
5 min Amrap
5 Deadlifts (315/225)
5 Strict Deficit HSPU (4in/2in)