For time:
80 dumbbell box step-ups 50/60cm 15/22.5kg
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.

• Sub-10:00; closer to 7:00 for advanced athletes.
• Unbroken double-unders.
• 8+ step-ups per minute pace.

For time
100 unweighted box step-ups
– Every minute on the minute, starting at :00, perform 20 double-unders.

6 rounds for time:
9 hang squat cleans (47/70 kg)
6 bar muscle-ups

• 8:00-12:00.
• Unbroken hang squat cleans in the early rounds.
• Muscle-ups in 1-2 sets.

Hang squat clean Load, hang power clean, dumbbell options
Bar muscle-upReps, banded bar muscle-up, jumping bar muscle-up, jumping chest-to-bar pull-up, ring row

AMRAP 30'
12 calories
200m bear hug run 6/9kg
24 air squats
24 lunges

5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.

Pre-workout:
10:00-15:00 of guided skin the cat practice

• 4/6-calories or more per row interval.
• 95% effort on the rower as long as possible.
• 10 or more push-ups every round in unbroken sets of 5 or more.
• No rest between the row and push-ups.

For time
20 ab-mat sit-ups
800m run
200m farmer's carry 2x16/24kg

2' rest
30 ab-mat sit-ups
600m run
200m farmer's carry

2' rest

40 ab-mat sit-ups
400m run
200m farmer's carry

2' rest
50 ab-mat sit-ups
200m run
200m farmer's carry

For time:
800-m run
36 dumbbell front rack lunges 15/22.5kg
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.

• 10:00-15:00.
• Complete the set of 36 lunges in no more than 2:00.
• 800-meter run in 4:30 or less; 600-meter run in 3:30 or less; 400-meter run in 2:15 or less.

Run Distance, substitutions
Dumbbell front rack lunge Load, reps, reverse lunges

For time
100 wall ball shots 6/9kg
run 400m every time you break or stop.

Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (10/15 kg)

Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.

• 5 or more devils presses every even minute; 10 or more for advanced athletes.
• Challenging rope climb option relative to each athlete.
• Arm fatigue from the pull on the rope and devils presses.

Legless rope climb Use legs, pull-to-stands
Dumbbell devil's press Load, burpee + single-DB swing, dumbbell swing, dumbbell deadlift

For time
2k row or ski
3k run
4k bike

When you complete every kilometer perform 12 burpees

2 rounds for reps of:
3:00 toes-to-bars
3:00 kettlebell swings (16/24kg)
3:00 calorie row
– Run 400 m at the start of each interval.

• Runs in 2:15 or less.
• :45-1:30 to accumulate reps per interval.
• Toes-to-bars in sets of 3+.
• Kettlebell swings in sets of 10+.

Toes-to-bar Range of motion, lying toes-to-barKettlebell swingLoad,
Russian kettlebell swings
Row Substitutions
Run Distance, Substitutions

7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (102/143 kg)
– Rest 2:00 between rounds.

• 3+ deadlifts/round.
• Double-unders in :20 or less.
• Burpees done by :45.
• Heavy lifting under fatigue.

Double-unders Reps, single-unders
Burpee Reps, up-downs
Deadlift Load, dumbbell options

For time
1000m row or ski or 1000m bike erg or 1200m eco/assault bike
50m sled push
40m burpee broad jump
1000m row or ski or 1000m bike erg or 1200m eco/assault bike
200m farmer's carry
100m lunges
40m burpee broad jump