Performance

PART 1 (TIMECAP: 20 Min)
5 rounds for time:
500m Row
15 x Dips

PART 1
Find your 1RM:
Thruster

PART 2 (TIMECAP: 10 Min)
21-15-9 repetitions for time:
D-Ball Cleans (70/50)
Pull-Ups

PART 1
Find your 1RM:
Deadlift

PART 2 (TIMECAP: 12 Min)
Rest 2 minutes between rounds.
3 rounds for time:
30/20 Calorie Air Bike

PART 1 (TIMECAP: 15 Min)
10 rounds for time:
3 x Push Jerks (155/105)
5 x Toes To Bar
10 x Squats

PART 1
15 minutes for rounds for form:
5 x Chest To Bar Pull-Ups
40 x Double-Unders

PART 2 (TIMECAP: 20 Min)
Every time there is a break in the set, a 10 penalty burpee must be completed immediately.
5 rounds for time:
15 x Unbroken Push-Ups
10 x Unbroken Hang Power Cleans (135/95)

PART 1
Find your 1RM:
Front Squat

PART 2
10 minutes for rounds:
10 x Toes To Bar
10 x Push Presses (115/75)

PART 1
For time:
2000m Row

PART 2 (TIMECAP: 12 Min)
40-30-20-10 repetitions for time:
Push-Ups
Kettlebell Swings (53/35)