Part #A (On the 0:00):
For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Handstand Push-ups
Part #B (On the 15:00):
For Time (12 Minute Cap):
45 Sit-ups
100′ Handstand Walk
35 Sit-ups
75′ Handstand Walk
25 Sit-ups
50′ Handstand Walk
Part #C (On the 35:00):
3 Rounds For Time:
400 Meter Run
21 Lateral Bar Burpees
Sub for HSW:
100′ = 35 Push-Ups
75′ = 25 Push-Ups
50′ = 15 Push-Ups
5 Min AMRAP
10 Wall Balls
8 Ball Slams
6 Situps
After the AMRAP, 200m Med Ball Run
2 Minute Rest
5 Min AMRAP
10 Kettle Bell Swings
8 Goblet Squats
6 Burpees
After the AMRAP, 200m Med Ball Run
2 Minute Rest
5 Min AMRAP
10 DB Box Step Ups
8 Russian Twists
6 Push Ups
After the AMRAP, 200m Med Ball Run
2 Min Rest
5 Min AMRAP
10 DB Bent Over Rows
8 DB Romanian Dead Lifts (RDL)
6 DB Step Back Lunges
After the AMRAP, 200m Med Ball Run
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches
40 Air Squats
20/15 Calorie Row
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches
40 Air Squats
20/15 Calorie Row
Teams of 3
For Time :
60 Clean and Jerks (135/95)
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
100 Barbell-Facing Burpees
400 Meter Team Run
10 Rope Climbs
400 Meter Team Run
60 Clean and Jerks (135/95)
1- 100m Run
2- Burpees
3- Box Jumps
4- T2B / Knee Raises
5- Pull Ups
6- DB Walking Lunge
7- Sit Ups
8- Air Squats
9- Lateral Hops Over DB
10-DB Hang Clean and Jerk
Completed like the 12 Days of Xmas
1- Rope Climb / Wall Climb
2- Hand Release Push Ups
3- DB Box Step Overs
4- T2B / Knee Raises
5- Strict Pull Ups / Kipping
6- DB Walking Lunge
7- Sit Ups
8- Air Squats
9- AB Cals
10-DB Hang Clean and Jerk
Completed like the 12 Days of Xmas
In Teams of 3:
AMRAP 7:
Bench Press
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
… Rest 3 Minutes
AMRAP 7:
50 Front Squat (135/95)
50 Front Squat (155/105)
AMRAP Front Squat (185/135)
… Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2000/1500m Row
125 Double-Unders
50/35 Calorie Assault Bike
May be completed scrambler style (in no particular order)
For Time:
50/35 Calorie Assault Bike
125 Double-Unders
2k Row
125 Double-Unders
50/35 Calorie Assault Bike
In a 5 Minute Window:
20 Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining: Max Handstand Push-ups
Rx+: Strict
Rx: Kipping
Score includes all reps
