Ladder (20 min cap) (Comp) 15-1 Unbroken Wallballs 14/20 Burpees (Fitness) 10-1 Wallballs 14/20 Burpees (Bootcamp) 10-1 Wallballs @ manageable weight Burpees

3 Rounds For Time (30 min cap) (Comp & Fitness) 40 1-Arm DB Thrusters 35/50 (20 per arm) 30 Box Jumps 20”/24” 20 Toes to Bar (Bootcamp) 40 1-Arm DB Thrusters (20 per arm) @ manageable weight 30 Box Step Ups 10 Leg Raises

Teams of 3 for time. 35 Minute time cap Go in order Divide work evenly with one athlete working at a time. 120 Double Unders 90 Cal Row (switch every 10 cals) 90 Alternating Lunges 60 Situps 60 Russian Swings 1/1.5p 30 Hang Power Snatches 65/95 30 Overhead Squats 65/95 90 Cal Row 30 Overhead [...]

"Kalsu 75" 10 Min Time Cap (Comp/Fitness) 100 Thrusters for time (55/75) EMOM 5 Pushups (Bootcamp) 60 Thrusters for time EMOM 3 Pushups

For total Reps (13 minutes) (Comp) 3 min AMRAP 5 Toes To Bar 5 Power Snatches 95/135 Rest 2 min 3 min AMRAP 5 Toes To Bar 5 Power Cleans 95/135 Rest 2 min 3 min AMRAP 5 Toes To Bar 5 Front Squats 95/135 (Fitness) 3 min AMRAP 5 Toes To Bar 5 Power [...]