All

2 Steady Rounds
10 Perfect Kipping HSPU (limit to two sets) - scaled Kick Up + :20 Hold
12 Lateral Goblet Squats
14/10 Calorie Row

None

Split Jerk 2-2-2-2-2-2

Sets 4 & 5 are the heavy sets, lower the weight back to moderate for the final set

All

None

AMRAP 12:00
3 Muscle Ups
6 Thrusters 135/95lbs
9 Strict Handstand Push Ups

Handstand Push Ups should be done in 2 sets or less.

Beginner: 6 challenging ring rows; 95/55; 9 Strict Dumbbell Shoulder Press, 35/20#
Intermediate: 3 strict ring pullups, pull the rings as low as possible to the chest/ribs/hips; 115/75; Reduced Volume or ROM Strict HSPU or Box Pike HSPU
Advanced: Rx

Competitor Extra

None

5 Rounds
15 Power Snatches 95/65lbs
15 Bar Facing Burpees
Rest :45

All

2 Steady Rounds
12 Double Dumbbell Thrusters
5-15 Push Ups Push Ups
then
2:00 Squat Position Hold against the wall (lying on back)

None

Front Squat 4-4-4-4
(Start around 80%)

All

None

5 Rounds
6 Deadlifts 135/95lbs
6 Hang Squat Cleans 135/95lbs
6 Lateral Burpees over the bar

Time Cap: 12:00

Beginner: 105/75
Intermediate/Advanced: Rx

Competitor Extra

None

AMRAP 8:00
12 DB Snatches 50/35lbs
12 CTB Pull Ups
12 DB Snatches 50/35lbs
Rest :30

All

3 Steady Rounds
6 Strict Ring Dips
9 Russian KB Swings
12 Box Step Ups
then
Foam roll upper back

None

Squat Clean 5x3
Drop and Reset each rep
(Start around 80%)

All

None

3 Rounds
20/12 Calorie Bike
16 Dumbbell Front Rack Lunge Steps 50/35lbs
12 Kipping Handstand Push Ups


Go all out on the bike today. Force yourself to start the lunges while breathing hard and legs feeling heavy.


Beginner: 15/10 Calorie Bike; 30/15#; 3 Wall Walks or 3x Kick Up to HS + :10 Hold
Intermediate: 40/25# Lunges; 7-10 HSPU
Advanced: Rx

Competitor Extra

None

6 Rounds
15 KB Swings 53/35lbs
15/10 Calorie Row
Rest :90

QuickFit

2 rounds
10m Duck Walk
200m run
10m Duck Walk

None

Every 3:00 for 15:00
Run 200m
9-12-15-18-21 Wall Balls
Gym Length hand over hand standing sled pull

1:00 GHD Hold
1:00 Candlesticks (slow and controlled)
:30 Hip Bridges/side

All

2 rounds
5 Strict Pull Ups/Ring Rows
10 Romanian Deadlifts
15 Wall Balls

None

Deadlift 5-5-5
Heavy but perfect!

All

None

Run 600m
20 Push Ups
40 Sit Ups
20 Push Ups
100m Farmers Carry 70s/53s
20 Push Ups
40 Sit Ups
20 Push Ups
Run 600m

Beginner: 10 Push Ups; 53/35#
Intermediate: 15 Push Ups; 62/44#
Advanced: Rx
Competitor: 30 GHD Sit Ups

All

Run 600m
40/30 Heavy Jump Rope

None

10 Rounds for time of:
3 Ring Dips
3 D-Ball Clean over Shoulder
12 Alternating Jumping Lunges 100/70
24 Double Unders

Beginner: 3 Perfect Push Ups; 70/40; 40 Single Unders
Intermediate: 3 Ring Push Ups, 100/50; 12 DU
Advanced: Rx
Competitor: 1 Ring Muscle Up + 3 Ring Dips

QuickFit

2 Rounds
20 Floor Sweeps
10 Med Ball Squats
5 Burpees

None

AMRAP 15
10 Wall Balls
20/15 Heavy Jump Ropes
250m Row

:40-:30-:20
Side Hold Plank, each side (:40 right, :40 left, :30 right, etc)

All

CrossFit Open 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

QuickFit

Run 600m
20 Alternating High Kicks

None

AMRAP 2 Minutes x 7
10 Sandbag Deadlifts
100m Sandbag Run
Max reps Alternating Sandbag Box Step Ups

Rest 1:00

2:00 seated forward fold

All

5 Minute Ride on Bike/Rower
Start slow and build to fast :60 finish

then
Foam Roll Lats and Triceps

None

10 Minute EMOM
1 Squat Clean and Jerk @ 80%

All

None

3 Rounds
30 Wall Balls 20/14lbs
Row 400/350m

Beginner: 14/10# to 10/9' Target
Intermediate/Advanced: Rx
Competitor: 40 Wall Balls

Wall Balls should be completed in 3 sets or less. Don't allow yourself to use the row as recovery time, but you also don't want to go so hard you're unable to jump right into a big set of wall balls. Find the sweet spot when it comes to pacing.

Competitor Extra

None

20:00 Run
Goal is an aerobic pace, only rule is ""you have to try"" for it to work

QuickFit

:30 Push Ups
:30 Sit Ups
:15 Push Ups
:15 Sit Ups

None

6 rounds for time of:
Row 18/12 Calories
8 Steps Dumbbell Overhead Walking Lunge, each arm
Sled Push (there and back driveway), 45/empty

10 Slow Hip Extensions + :20 Hip Extension Hold (Adv add weight)
30 Hollow Rocks
10 Slow Hip Extensions + :20 Hip Extension Hold

All

2 Steady Rounds
Row 250m
10 Empty Bar Push Jerks with :02 pause in receiving position
then
Foam roll calves/achilles

None

Split Jerk 5x3
Sets 3 & 4 should be your heavy sets. Drop the weight down to a moderate load for the fifth set.

All

None

AMRAP 12:00
30 Box Jump Overs 24/20"
20 Pull Ups
10 Clean and Jerks 135/95lbs

Target is 2 full rounds, scaled volume appropriately. Pull Ups should be done in 3 sets or less. Focus on eliminating extra steps while turning around for box jump overs.

Beginner: 20 Box Jump Overs, 20/16"; 12-15 Pull Ups; 95/65
Intermediate: 25 Box Jump Overs, 24/20"; 20 Pull Ups; 115/75
Advanced: Rx
Competitor: Chest-to-bar pullups; 155/105

Competitor Extra

None

Every 3:00 for 12:00
Ski 15/10 Calories
1 Max Set of Toes to Bar

QuickFit

2 rounds
Ski 10/7 Calories
7 Burpees
3 Inch Worms

None

3 Rounds for time of:
Ski 21/15 Calories
25 Kettlebell Swings
20 Steps Walking Lunge with Kettlebell in Goblet Squat position

10 GHD Sit Ups + :20 GHD Hold
:30 Squat Hold
10 GHD Sit Ups + :20 GHD Hold

All

3 Rounds
:30 Squat Hold
10 DB Push Press w/ light DBs
30 Double Unders

None

Back Squat 4x4
(Start around 80%)

All

None

21-15-9
Squat Clean 115/75lbs*
HSPU

*Optional to use Dumbbells 50/35

Time cap: 10:00

Beginner: 75/45; 7-5-3 Kick Up to HS + :10 Hold
Intermediate: 95/60; 12-9-6 HSPU and/or Reduced ROM
Advanced: Rx

Competitor Extra

None

5 Rounds
12 Burpees to 6" Target
12 Toes to Bar
Rest :90

All

3 Minute Slow Bike or Row
then
1:30 Couch Stretch/side
then
3 Slow Rounds
10 Good Mornings
10 Muscle Snatches

None

Squat Snatch 3-3-3-3-3
Drop and Reset each rep
(Start around 80%)

All

None

AMRAP 5:00
12 Deadlift 225/155
12 Bar Facing Burpees
9 Deadlift
9 Bar Facing Burpees
6 Deadlift
6 Bar Facing Burpees
3 Deadlift
3 Bar Facing Burpees

Beginner: 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185

The deadlifts should be fast and close to unbroken. Fast transitions and efficient burpees are the focus.

Competitor Extra

None

Row 1000m
Rest 1:00
Row 750m
Rest 1:00
Row 500m
Rest 1:00
Row 250m

QuickFit

20 Squats
20 Mountain Climbers
20 Russian Kettlebell Swings

None

Five 3:00 rounds
Bike 20/14 Calories
12 Alternating Dumbbell Snatches
12 V-Ups
Flutter Kicks in remaining time

2:00 Seated Straddle stretch

All

2 rounds
Run 200m
10 Band Pull Aparts
5 Strict Dumbbell Shoulder Press, single dumbbell, each arm

CrossFit.com 180212

5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.

Scroll for scaling options.
Post time to comments.

Scaling
This workout, originally a CrossFit Games event, is intended to be performed quickly, with only 15 reps of each movement. Use a rope-climb substitution and barbell loads that allow you to sprint through.

Intermediate Option
For time:
5 clean and jerks
4 rope climbs, 12 ft.
4 clean and jerks
3 rope climbs, 12 ft.
3 clean and jerks
2 rope climbs, 12 ft.
2 clean and jerks
1 rope climb, 12 ft.
1 clean and jerk

Increase weight on the clean and jerk each round.

Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.

Beginner Option
5-4-3-2-1 reps for time of
Rope climbs, lying to standing
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 65-75-95-105-115 lb.
Women: 35-45-55-65-75 lb.

All

5-4-3-2-1
Push Ups with slow descent, and slight pause at bottom with chest off floor, fast up
10-8-6-4-2
Box Jumps (increase height each round using plates)

None

With a partner
AMRAP 16
25/20 Heavy Jump Rope, each while partner holds Wall Sit
20/15 Calorie Row, each while partner holds Low Plank
15 Bench Press, 155/95, split reps any way with partner spoting

Scale Bench Press weight so you can perform 3+ reps per set for the duration of the WOD

QuickFit

Warmup
3 rounds
Ski 7/4 Calories
7 Slow, Romanian Deadlifts with Kettlebell

None

10 rounds
7 Burpees (Advanced 10)
3 D-Ball Deadlifts
Gym Length D-Ball Carry (in front of body)

Core/Cooldown
1:00 Child's Pose
1:00+ Seated Forward Fold

All

2 rounds
Row 250m
10 Empty Bar Hang Power Clean
10 Sit Ups

None

Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean
Round 1 75%
Round 2 80%
Round 3 85%

All

None

AMRAP 20 Minutes
15 Front Squats 115/75lbs
15/10 Calorie Bike
15 Toes to Bar

Break the toes to bar and squats early to ensure you can continue moving consistently past the 10 minute mark!

Beginner: 75/45; 12/8 Cal; 7-10 Hanging Leg Raise to L-Sit/Knee Tuck
Intermediate: 95/60; 7-10 T2B
Advanced: Rx

Competitor Extra

None

Ski 1000/800m x 3
Rest :90

All

AMRAP 6:00
10 Wall Balls
10 KB Swings
10 Box Jumps

None

Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime

All

None

8 Rounds
30 Double Unders
3 Power Snatch 165/110lbs

Time cap: 12:00. Scale the power snatch weight at/below 80% of your 1RM.

Beginner: 50 Single Unders + DU attempt at the end of every set; 95/65
Intermediate: 20 DU; 125/85
Advanced: Rx

Competitor Extra

None

Bike 2K/1.6K
Row 800/700m

Rest 3:00

QuickFit

20 Alternating High Kicks
10 Single Leg Kettlebell Deadlifts/side
5 Inch Worms

None

For time
5 Sled Push (135/45)
15 Burpees
25 Kettlebell Swings
Run 600m
25 Kettlebell Swings
15 Burpees
5 Sled Push (135/45)

:30 Wall Sit
:30 Bicycle Kicks
:30 Scissor Kicks
:30 Wall Sit

All

2 Rounds
10 PVC Pass Through
50 Plate Jumps

Gymnastics
HSPU Technique Work
then
EMOM 5:00
Pick and # of HSPU and work on meeting the open standard. Keep the sets small, clean and repeatable

None

Five 6:00 Rounds
30 Wallballs 20/14lbs
15 HSPU
Max Calories on Rower or Bike or Ski Erg in remaining time
No Rest

On earlier rounds you should have 2+ minutes on the machine, and later rounds 1+ minutes.

Score is calories on Row/Bike/Ski

Beginner: 21 Wall Balls 14/10#; 4 Wall Walks or 4x Kick Up HS and :10 Hold
Intermediate: 25 Wall Balls; 7-10 HSPU and/or reduced ROM
Advanced: Rx
Competitor: 40 Wall Balls; 20 HSPU

Competitor Extra

None

3 Sets of Max Rep Unbroken Thrusters 95/65lbs
Rest 3:00

QuickFit

2 rounds
5 Burpees
10 Band Pull Aparts
15 Steps Walking Lunge

None

EMOM 15
A)Bike 500/400m
B)6-10 ring rows + 6-10 Push Ups
C)50 Flutter Kicks (L+R = 1)

3x10-15 reps hip extensions

All

10-1
Air Squats
60m run between sets (back of gym to fence and back)

None

Back Squat
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set Max effort reps at chosen weight.

All

CrossFit Open 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx: 95/65; Chest to Bar Pullups
Scaled: 65/45; Chin over Bar Pullups or Jumping Chest to Bar Pullups (head 6" below bar)

Competitor Extra

None

Competitor Extra
Row 50/40 Calories x 6
Rest :60

QuickFit

Run 200m
15 Squats
10 Push Ups
5 Burpees

QuickFit Tri

For time:
Row 2000m
Run 1200m
Ski 800m

All

15-12-9
Bar Facing Burpees
Light Deadlifts

None

AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx

All

None

EMOM 20 Minutes, alternate movements
A) 10 Double Dumbbell Ground to Overhead 50/35s
B) 10 Bar Facing Burpees

Beginner: 6 reps of each, 30/15#
Intermediate: 8 reps of each, 40/25#
Advanced: Rx

Competitor Extra

None

Bike 500m x 8
Rest :60

All

3 rounds
15 Penguin Jumps
10 Head Through Window Handstand Shoulder Activation
5 Empty Bar Strict Press
5 Empty Bar Good Mornings

None

Alternating On the Minute x 8
Odd Minutes 50 Double Unders
Even Minutes :30 Seconds Max Strict Handstand Push-ups

All

None

50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Jerks (135/95)
40 Kettlebell Swings (53/35)
50/35 Calorie Row


Beginner: 35/25 Calorie Row; 30 KB Swings, 35/18; 25 Push Jerks 95/55
Intermediate: 40/30 Calorie Row; Rx KB Swings; 30 Push Jerks, 115/75
Advanced: Rx
Competitor: 70/53 KB Swings

All

None

In 6 minutes:
Run 400m
30 Synchro Wall Balls
30 Burpees

All

None

In 6 minutes:
Bike 1200/1000m
30 Synchro Kettlebell Swings
30 Steps Walking Lunge with KB in Goblet Squat position

All

None

In 6 minutes
Row 500/400m
30 Synchro Toes to Bar (scale 40 partner med ball sit ups - legs linked, pass ball between reps)
15 D-Ball Cleans

QuickFit

3 rounds
Bike 8/5 Calories
10 Penguin Jumps

None

5 rounds
30 Double Unders (30 single leg singles/side or 60 alternating)
10 Burpees
5 D-Ball Cleans
Rest 1:00 between rounds

20 Sit Ups
10 Frog Kicks
20 Sit Ups

All

20 Band Pull Aparts
20 Jump Squats
20/14 Calorie Bike

None

Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Snatch
Round 1 75%
Round 2 80%
Round 3 85%

All

None

AMRAP 20 Minutes
3 Rounds of "Cindy"
3 Squat Cleans 155/105lbs
Add 10/5lbs each Round

Beginner: 3-6-9 "Cindy"; 95/55
Intermediate: 135/85
Advanced: Rx

Competitor Extra

None

Row 2k x 4
Rest :90

All

2:00 of couch stretch each side
then
15-12-9
Burpees
KB Swings

None

Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime

Beat your time from last week!

All

None

For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups

Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx

Competitor Extra

None

EMOM for 21 Minutes
12/8 Calorie Bike
12/10 Calorie Row
12 Lateral Burpees over bar

Rotate through movement OTM

QuickFit

5 rounds
5 Kettlebell Swings
5 Jumping Squats

None

5 rounds
Bike 1000m
15-12-9-6-3 Push Ups (Advanced Ring Push Ups or Ring Dips)
15-12-9-6-3 GHD Sit Ups

2:00 Saddle Stretch with back on med ball

QuickFit

2 rounds
10 Alternating Slow Mountain Climbers
5 D-Ball Deadlifts + 10m D-Ball Cary

None

EMOM 20
A) Row for Calories
B) 10 Dumbbell Deadlifts + 8 Alternating Arm Dumbbell Curls + 6 Dumbbell Push Press (2 Dumbbells)
C) Low Plank Hip Sliders (one foot on slider, feet start together, slide foot up to hip level and back), switch feet every 5 reps
D) Rest

All

EMOM 8:00
16 Lunges
3 Strict Pull Ups
*Both in the same minute*

None

Five 5:00 Rounds
15 Sumo DLHP 95/65lbs
15 Thrusters 95/65lbs
Max Reps Muscle Ups (Ring)
No Rest

Beginner: 65/45; Burpee Strict Pull Ups
Intermediate: 80/55; Challenging Ring Rows in sets of 3 or Banded Ring Transition Drill
Advanced: Rx

Competitor Extra

None

AMRAP 15 Minutes
Ski 10/7 Calories
5 Strict HSPU
Rest :30

QuickFit

20 Steps Floor Sweeps
20 High Knees
20 Butt Kickers
20 Step Side Shuffle, each way

None

10 Rounds for time of:
Run 100m
10 Russian Kettlebell Swings
5 Burpees

1:00 High Plank
:30 Low Plank
1:00 Flutter Kicks
:30 Low Plank
:60 High Plank

All

2 rounds Hip Circle Glute activation
-then-
2 Rounds
10 KB Swings
10 Box Jumps

None

Back Squats
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed

Working Set
Max effort reps at chosen weight.

All

CrossFit Open 15.1

Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scaled
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

All

CrossFit Open 15.1A

1-rep-max clean and jerk
6-minute time cap

Competitor Extra

None

For Time
Complete 66 Ring Dips
Sets of 5 to 20 Reps
Sets of 4 to 36 Reps
Sets of 3 to 51 Reps
Sets of 2 to 61 Reps
Singles to 66 Reps

QuickFit

10x10m shuttle run
10 Burpees

None

4 rounds
15 V-Ups (scale to single leg V-ups)
Ski 15/10 Calories
2 Sled Push (45/empty) - there and back is 1
20 Alternating Jumping Lunges

20 Double Kettlebell Sumo Deadlifts

All

2 Rounds
8 Bar Facing Burpees
6 Power Cleans
4 Push Jerks

None

4 Rounds
15 Clean and Jerk 135/95lbs
15 Bar Facing Burpees

Time cap 12:00

Beginner: 10 reps of each, 95/65#
Intermediate: 12 reps of each, 115/75#
Advanced: Rx

All

None

Every 5 Minutes for 15:00
Row 500/400m
8 Deadlifts 255/175

Refer to your deadlift 9's or 12's from previous cycle to determine an appropriate weight. The deadlifts should be performed as a single, unbroken set. You may adjust weight between rounds.

All

None

Bike 24/12 Calories x 5
Rest 2:00

All

3 rounds
8 Romanian Deadlifts (light weight)
4 Side Hip Bridges/side including rotation (chest down as you dip hip towards floor, open chest towards ceiling as you extend hip away from floor)
*Run 200m after round 1 & 2

None

Deadlift 2
Deadlift 4
Deadlift 6
Deadlift 8

Decrease weight as reps go up, rest as needed between sets (at least 2 minutes)

All

None

3 rounds
Run 400m
4 Rope Climbs

Rest 2:00

Round should take under 5 minutes, so scale rope climb volume/height accordingly.

Beginner: 10 Rope Assisted Leg Clamp pull ups on bar
Intermediate: 10' or 12' rope climbs
Advanced: Rx

QuickFit

Run 200m
20 Alternating High Kicks

None

Reverse Bike Annie
AMRAP 15
5 Calorie Bike
10 Double Unders/20 Singles
10 Sit Ups

Rest :30

10 Calorie Bike
20 Double Unders
20 Sit Ups

Rest :30 after each round and push yourself on the bike!

15/30/30
20/40/40
etc

4 round tabata super man holds (:20 on/:10 rest)

All

6:00 AMRAP
8 Kettlebell Swings
8 Front Rack Lunges w/ KB
8 Push Press w/ KB (8 each arm)

None

Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%

All

None

3 Rounds
50' DB Front Rack Lunges 50/35s
30 Box Jump Overs 24/20"
60 Double Unders

Time cap: 12:00

Beginner: 30/20; 20 Box Jump Overs 20/16"; 100 Singles
Intermediate: 40/25#; 20 Box Jump Overs at Rx; 40 Double Unders
Advanced: Rx

Competitor Extra

None

Row 250m x 30
Rest :30

QuickFit

2 rounds
30 Mountain Climbers
10 Hip Extensions or Good Mornings

None

AMRAP 6 minutes x 2 rounds
Run 600m
20 Burpees
10 D-Ball Cleans
Max distance D-Ball carry in front of body in remaining time

Rest 2:00

3-5 minute recovery row

All

2:00 of Couch Stretch each side
-then-
40/30 calories on the Rower

None

Front Squat
40 Reps for time @ 62.5%
Rack/Unrack anytime

Beat your time from last week!

All

None

AMRAP 14 Minutes
10 Kettlebell Deadlift 53/35s
20 Dumbbell Front Squats 50/35lbs
10 HSPU (Open Standard)

We're looking for 4+ rounds out of everyone with advanced athletes getting 5+

Beginner: Rx Deadlifts; 30/20# DB; 2 Wall Walks or 2x Kick up to HS and :10 hold
Intermediate: 10 DB Front Squats at Rx; Reduced ROM HSPU if needed
Advanced: Rx

Competitor Extra

None

NOT for time
Row 750/600m
5 Legless Rope Climbs
Row 600/500m
4 Legless
Row 450/400m
3 Legless
Row 300m
2 Legless
Row 150m
1 Legless