Performance

PART 1
Touch and go.
3-3-3
Power Snatches

PART 2 (TIMECAP: 8 Min)
3 rounds for time:
200m Run
12 x Power Snatches (75/55)

PART 1
5-5-5-5-5
Bench Presses

PART 2
8 minutes for rounds:
6 x Chest To Bar Pull-Ups
50 x Double-Unders

PART 1 (TIMECAP: 25 Min)
For a team of 2.
On the runs, one team member may each carry one kettlebell.
For the sit-ups, pinch a kettlebell between both team member’s feet.
One team member does a sit-up and touches both hands of the
other team member, and they do a sit-up. No butterfly style.
For time:
400m Kettlebell Farmer’s Carry (53×2/35×2)
50 x Partner Deadlifts (365/255)
50 x Partner Abmat Sit-Ups
50 x Goblet Kettlebell Walking Lunges (53/35)
50 x Partner Abmat Sit-Ups
400m Kettlebell Farmer’s Carry (53×2/35×2)

PART 1
21-15-9 repetitions for time:
Pull-Ups
Overhead Squats (95/65)

PART 1
Touch and go.
3-3-3
Power Cleans

PART 2
10 minutes for rounds:
10 x Sumo Deadlift High Pulls (95/65)
10 x Bar Facing Burpees

PART 1 (TIMECAP: 15 Min)
3 rounds for time:
80 x Double-Unders
10 x Power Snatches (135/95)
10 x Back Squats (135/95)

PART 1
Every 2 minutes on the minute for 5 rounds:
1-4: 2 x Front Squats @90% 1RM
5: AMRAP Front Squats @90% 1RM

PART 2 (TIMECAP: 12 Min)
5 rounds for time:
5 x Chest To Bar Pull-Ups
5 x Power Cleans (135/95)
10 x Wall Balls (10/9 Feet) (20/14)