Go as far as you can in 10 minutes. Increase reps of both exercises by 2 each round. (Comp) 2 Push Ups 2 Alternating KB Cleans 1.5/2p (Fitness) 2 Push Ups 2 Alternating KB Cleans 1/1.5p (Bootcamp) 2 Push Ups 2 Alternating DB Cleans @ manageable weight

6 Rounds For Time 20 Min Cap (Comp) 12 Toes To Bar 12 Single Arm Alternating DB Squat Clean Thrusters 35/50 (Rest 1:00 Between rounds) (Fitness) 8 Toes To Bar 12 Single Arm Alternating DB Squat Clean Thrusters 20/35 (Rest 1:00 Between rounds) (Bootcamp) 8 Situps 12 Single Arm Alternating DB Squat Clean Thrusters @managable [...]

For Time 30 min cap 3 Rounds of 50 Double Unders 10 Pullups Rest exactly 1 minute Then 3 Rounds 50 Double Unders 20 Goblet Squats 1/1.5p Rest exactly 1 minute Then 50 Double Unders

3 Rounds for Time Teams of 3 3 minutes at each station 30 seconds rest between stations Divide the work as desired with each athlete doing at least 1 rep at each station. 1. Wallballs 14/20 2. Russian Swings 1.5/2p 3. Overhead Squats 35/45 4. Row cals 5. Jumping Lunges

For Time 18 Min Cap (Comp) 5-4-3-2-1 Rope Climbs 10-20-30-40-50 Alternating DB Snatch (35/50) 200m Run Between Rounds and to finish (Fitness) 10-20-30-40 Alternating DB Snatch (20/35) 4-3-2-1 Rope Climbs 200m Run Between Rounds and to finish (Bootcamp) 3-2-1 Rope Climb Progression 10-20-30 Alternating DB Snatch (Managable weight) 200m Run Between Rounds and to finish

15 Rounds for time 25 Min Cap (Comp) 2 Ring Muscle Ups 4 Hang Power Clean to Overhead 105/155 6 Front Squats 105/155 (Fitness) 2 Chest To Bar Pullups 4 Hang Power Clean to Overhead 80/115 6 Front Squats 80/115 (Bootcamp) 2 Challenging Ring Rows 4 Hang Power Clean to Overhead @ manageable weight 6 [...]