AMRAP 30 minutes (Comp) 400m Run 20 Front Rack Double DB Walking Lunges 35/50 20 Alternating DB Snatches (Fitness) 200m Run 20 Front Rack Double DB Walking Lunges 20/35 20 Alternating DB Snatches (Bootcamp) 200m Run 20 Walking Lunges 20 Alternating DB Snatches @ manageable weight

Teams of 3 For Reps Divide the work evenly with one athlete working at a time Go as far as you can in 30 Minutes Add 3 reps (1 per person) to each exercise each round. 3-6-9 6-9-12 9-12-15 12-15-18 Etc (Comp) Hang Squat Snatch (80/115) Shoulder to Overhead Ring Dips (Fitness) Hang Power Snatch [...]

For Time 18 minute cap (Comp) 5-4-3-2-1 Devil Press (35/50) 5-5-5-5-5 Handstand Push Up 400m Run 5-5-5-5-5 Handstand Push Up 1-2-3-4-5 Devil Press (35/50) (Fitness) 5-4-3-2-1 Devil Press (20/35) 5-5-5-5-5 Handstand Push Up 400m Run 5-5-5-5-5 Handstand Push Up 1-2-3-4-5 Devil Press (20/35) (Bootcamp) 5-4-3-2-1 Burpee 5-5-5-5-5 DB Press 400m Run 5-5-5-5-5 DB Press 1-2-3-4-5 [...]

Score is your slowest time Every 6 Mins for 3 rounds (18 Mins) (Comp) 10 Chest To Bar Pull ups 20 Alternating DB Cleans (35/50) 30 DB Box Steps 20” (Single DB 35/50) (Fitness) 10 Pullups 20 Alternating DB Cleans (20/35) 30 DB Box Steps 20” (Single DB 20/35) (Bootcamp) 10 Ring Rows 20 Alternating [...]

Teams of 2 For Reps 0:00-12:00 Relay format-Athlete A does a full round then Athlete B does a full round, etc. (Comp) 30 Double Unders 5 Power Cleans (80/115) 4 Push Press 3 Front Squats 2 Thrusters 1 Squat Clean Thruster (Fitness) 30 Double Unders 5 Power Cleans (55/75) 4 Push Press 3 Front Squats [...]

15 Min AMRAP (Comp) 5 Ring Muscle Ups 25’ Handstand Walk 15 Burpee Box Jumps (20/24”) (Fitness) 10 Strict Pull Ups 1:00 Accumulated Handstand Hold 15 Burpee Box Jumps (20/24”) (Bootcamp) 15 Ring Rows 15 Push Ups 15 Burpee Box Jumps/Step Ups

For Time 7 minute cap (Comp) 30/40 Cal Row 30 Russian Swings (1.5/2p) 30 Overhead Squats (65/95) (Fitness) 20/30 Cal Row 30 Russian Swings (1/1.5p) 30 Overhead Squats (55/75) (Bootcamp) 20 Cal Row 20 Russian Swings 20 Squats