"The Mule" 12 minute cap (Comp) 21-15-9 Deadlift (225/315) Burpee Pull Up (Fitness) 21-15-9 Deadlift (155/225) Burpee Pull Up (Bootcamp) 21-15-9 Deadlift (managable weight) Burpee Over Bar

For Time 15 Minutes Every 3 Mins x 5 rounds or/Until 100 Overhead Squats (Comp/Fitness) 15 Toes to Bar 20 Alternating DB Snatches 35/50 Max Overhead Squats 65/95 (Bootcamp) 15 Leg Raises 20 Alternating DB Snatches @ manageable weight Max Overhead Squats 35/45

5 Rounds for Time 35 minute cap Teams of 2 Divide work evenly with one athlete working at a time. (Comp) 40 Wallballs 14/20 10 Ring Muscle Ups 40 Thrusters 65/95 4 Rope Climbs 40 Reverse Lunges (Fitness) 40 Wallballs 14/20 10 Ring Dips 40 Thrusters 65/95 4 Rope Climbs 40 Reverse Lunges (Bootcamp) @ [...]

20 Min AMRAP (Comp) 200m Run Max Reps Unbroken Strict Handstand Pushups (no resting on head) 200m Run Max Reps Unbroken Strict Press (55/75) (Fitness) 200m Run Max Reps Unbroken Handstand Pushups (no resting on head) 200m Run Max Reps Unbroken Strict Press (55/75) (Bootcamp) 200m Run 15 Ring Rows 200m Run 15 Strict Press

"KT's Birthday Blast" For Time Teams of 2 Divide work evenly with one athlete working at a time. Athletes can start on any exercise, go in any order but must finish with Double Unders. 20 min cap (Comp & Fitness) 59 Pullups 59 Burpees 59 DB Thrusters 20/35 59 V-Sits 59 Weighted Box Step-Ups 20" [...]