For Time 40 min cap All rest times are done seated. 25 Cal Row Rest 1 minute 50 Pushups Rest 2 minutes 75 Snatches (Power or Squat) 55/75 Rest 3 minutes 100 Situps Rest 4 minutes 125 Air Squats

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For Time 40 minute cap Teams of 3 Divide the work evenly with one athlete working at a time. Run together. 1 Mile Run 90 Goblet Squats 1/1.5p 90 Burpees 90 DB Shoulder to Overhead 35/50 800m Run 60 Goblet Squats 60 Burpees 60 DB Shoulder to Overhead 400m Run 30 Goblet Squats 30 Burpees [...]

For Time 15 min cap (Comp) 5 Rounds of 20 KB Swings 1.5/2p 10 Box Jumps 24"/30" Then Cash out 150 Double Unders (Fitness) 5 Rounds of 20 KB Swings 1/1.5p 10 Box Jumps 20"/24" Then Cash out 150 Double Unders (Bootcamp) 5 Rounds of 20 KB Russian Swings @ manageable weight 10 Box Steps/Jumps [...]

(Comp) 7 min AMRAP 10 Situps 10 Jumping Lunges (5/leg) Rest 2 minutes Then 7 min AMRAP 50 Double Unders 10 Wall Balls 14/20 (Fitness) 7 min AMRAP 50 Double Unders 10 Wall Balls 14/20 Rest 2 minutes Then 7 min AMRAP 10 Situps 10 Jumping Lunges (5/leg) (Bootcamp) 7 min AMRAP 50 Single Skips [...]

Teams of 2 For Time 30 min cap Divide the work evenly, including the row, with one athlete working at a time. (Comp & Fitness) Row 1000 Meters (switch every 250m) 24 HSPUs 24 Alternating DB Snatches 35/50 24 Pistols 28 HSPUs 28 Alternating DB Snatches 28 Pistols 32 HSPUs 32 Alternating DB Snatches 32 [...]