“Inception” NO RACKS Level 3 4 rounds, 3 mins each, for max reps of: 10 Bar Muscle-ups 10 Front Squats, 185/125 lbs max reps in remaining time Echo Bike Calories Rest 1:30 Level 2 4 rounds, 3 mins each, for max reps of: 10 Burpee Pull-ups 10 Front Squats, 155/105 lbs max reps in remaining time Echo [...]

“Obliques” Time Domain: 22:00-30:00 minutes  Time Cap: 35:00 minutes Level 3 3 rounds for quality of: Run, 800 m 20 Alternating Landmine Trunk Rotations, 60/45 lbs Suitcase Carry, 70/53 lbs, L 100 ft/R 100 ft 20 GHD Sit-ups Single Arm Overhead Carry, 70/53 lbs, L 50 ft/R 50 ft Level 2 3 rounds for quality of: Run, [...]

Partner “Danny” Complete in teams of 2 Level 3 With a partner, complete as many rounds as possible in 20 mins of: 30 Box Jumps, 24/20 in 20 Push Press, 115/80 lbs 30 Pull-ups Level 2 With a partner, complete as many rounds as possible in 20 mins of: 30 Box Jumps, 24/20 in 20 Push [...]

“Elizabeth” Time Domain: 7:00-11:00 minutes  Time Cap: 15:00 minutes 21-15-9 reps, for time of: Clean, 135/95 lbs  Ring Dip Level 2 21-15-9 reps, for time of: Clean, 95/65 lbs Ring Push-up Level 1 21-15-9 reps, for time of: Hang Squat Clean, 45/35 lbs Elevated Ring Push-up

“The Turk” Machine Substitutions:  15/12 Calorie Row or Bike Erg  13/10 Calorie Echo Bike Level 3 Every 1 min for 24 mins, alternating between: 1 L/1 R Turkish Get-ups, 53/35 lbs 14 V-ups 7 L/7 R Single Arm Kettlebell Snatches, 53/35 lbs 14/11 Ski Erg Calories Level 2 Every 1 min for 24 mins, alternating between: [...]

“Running Uphill” Goal: 5-7 Rounds  Cap: 10 Rounds Competitor Every 2 mins for 20 mins do: Run, 200 m *Burpee Box Jump Overs, 30/24 in *Round 1: 3 reps *Round 2: 5 reps *Round 3: 7 reps ... Continue adding 2 reps each round until time expires or failure. Level 3/2 Every 2 mins for 20 [...]

"Front For Show, Back for Go" 6x 3:00 on/1:30 off Pick any machine for today Level 3 In 3 mins, for max reps of: 18/12 Strict Pull-ups Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft max reps in remaining time Echo Bike Calories Rest 1:30 -- then -- In 3 mins, for max reps of: [...]

“Cycle Bar” Competitor 6 rounds, each round for time, of:  6 Power Snatches, 115/80 lbs  8 Toes-to-bars 10 Thrusters, 115/80 lbs  Go every 2:15 mins. Level 3 6 rounds, each round for time, of:  6 Power Snatches, 95/65 lbs  8 Toes-to-bars  10 Thrusters, 95/65 lbs  Go every 2:15 mins. Level 2 6 rounds, each round for time, [...]

“New Jacked City” Level 310 rounds, 1:30 each, for max reps of:3 Devil Press, 50/35 lbs5 Dumbbell Push Press, 50/35 lbs7/5 Strict Pull-upsmax reps in remaining time Renegade Rows, 50/35 lbsRest 45 secs Level 210 rounds, 1:30 each, for max reps of:3 Devil Press, 35/25 lbs5 Dumbbell Push Press, 35/25 lbs7 Jumping Pull-upsmax reps in [...]

“Partner HERO WOD”Teams of 2, divide evenlyTime Domain: 35:00-40:00 minutesTime Cap: 45:00 minutes Level 3/25 rounds for time of:22 Kettlebell Swings, 2/1.5 pood22 Box Jumps, 24/20 inPartner Run, 400 m22 Burpees22 Wall Balls, 20/14 lbs, 10/9 ft Level 14 rounds for time of:15 Russian Kettlebell Swings, 35/26 lbs15 Box Jumps, 24/20 inPartner Run, 400 m15 [...]