Teams of two must complete the following for time:
50 Burpee Buy In (this must be completed before anything else)
200 Kettlebell Swings
200 Box Jumps
2000 Meter Row

Tasks can be partitioned and completed in any order the team chooses, but only one partner may be working at a time.
You may need to exercise some strategy to ensure that you are not in need of an erg with nothing left to do if none are available. First team to the erg takes priority (but no throwing elbows).

A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
400 Meter Run
immediately followed by…
Three rounds of:
10 Goblet Squats
10 Alternating Reverse Lunges with Kettlebell
immediately followed by…
400 Meter Run

A.
Four sets of:
Walking Lunges with DBs x 20 steps @ 1010
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds

B.
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

A.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

C.
Three sets of:
Bulgarian Split Squat x 8 reps each @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

D.
Five sets of:
100-Foot Sled Push (Heavy)
20/15 Calorie Assault Bike
100-Foot Sled Push (Heavy)
Rest 3 minutes

GUEST DAYS

3 rounds each of – (partner rest while other works)
12 KBS
12 Push Ups
Run 400m
12 DB front squats *or air squat

Cash-out
* 100 lying leg raises each

GUEST DAYS

3 rounds each of – (partner rest while other works)
12 KBS
12 Push Ups
Run 400m
12 DB front squats *or air squat

Cash-out
* 100 lying leg raises each

A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 45 seconds between legs
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
15 Kettlebell Swings
10 Goblet Squats
10 Push-Ups

A.
Five sets of:
Bulgarian Split Squat x 9 reps each leg @ 30X1
Rest 45 seconds between legs
Strict Handstand Push-Ups x Max Reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Thrusters (115/75 lbs)
14 Kettlebell Swings (24/16 kg)
7 Chest-to-Bar Pull-Ups

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 –

A. Four sets of: 
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011
Rest 60 seconds L-Sit x 60 seconds (
if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) 
Rest 60 seconds  

B. Five sets for max calories of: 
45 seconds of Assault Bike 
Rest 75 seconds

A. Four sets of: 
Split Stance Romanian Deadlift x 6-8 reps each leg @ 4011 
Rest 60 seconds 
L-Sit x 60 seconds (if you cannot hold for 60 seconds unbroken, accumulate the time in as few sets as possible) 
Rest 60 seconds  

B. Five sets of: 
15 Russian Kettlebell Swings 
10 Box Jumps or Step-Ups 
Rest 60 seconds between sets  
Swing a “heavy” kettlebell, and jump to a “tall” box. Challenge yourself. These are designed to be short, intense i

A. Every two minutes, for 16 minutes (8 sets): Push Press + Power Jerk + Split Jerk (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Build over the course of the 8 sets. B. Every 4 minutes for 32 minutes (8 sets): 20/15 Calorie Row 15 Burpee Box Jump Overs (24″/20″) 8 Strict Handstand Push-Ups to 2″/0″ Deficit C. Three sets of: Incline Dumbbell Bench Press x 8 reps Rest as needed Supinated-Grip Bent Over Barbell Rows x 6-8 reps Rest as needed