 On the Minute x 20:
Odd: Movement 1 Even: Movement 2 ### Practice Option 1: On the Minute x 20: Odd Minutes: 30 Seconds Double Under Practice Even Minutes: 3-6 Chest to Bar ### Practice Option 2: On the Minute x 20: Odd Minutes: 1-2 Ring Muscle-ups Even Minutes: 6-10 Pistol Squats ### Practice Option 3: On the Minute x 20: Odd Minutes: 5 Power Snatches (40%) Even Minutes: 1 Rope Climb ### Cardio Option 1: On the Minute x 20: Odd Minutes: 1 Minute Bike Even Minutes: 1 Minute Sit-ups ### Cardio Option 2: On the Minute x 20: Odd Minutes: 12 Calorie Row Even Minutes: 12 Burpees **or a combination of any 2
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 5 Rounds:
AMRAP 4: 30 Shuttle Runs (10 Meters) 20/15 Calorie Assault Bike Max Calorie Row Rest 4 Minutes Between Rounds  AMRAP 9:
2 Kettlebell Swings 2 Box Jumps 4 Kettlebell Swings 4 Box Jumps .... Increase By (2) Reps Until the Finish PERFORMANCE 53/35 24/20" FITNESS 35/25  4 Rounds:
30 Alt DB Snatch 10/8 Calorie 30 AbMat Sit-ups 10/8 Calorie 30 Slamballs 10/8 Calorie  5 Rounds of:
12 Front Squats 9 Lateral Barbell Burpees 6 Pull-ups PERFORMANCE (95/65) FITNESS (75/55)  Practice Option 1:
On the Minute x 20: Odd Minutes: 30 Seconds Double Under Practice Even Minutes: 3-6 Handstand Push-ups or DB Strict Press Practice Option 2: On the Minute x 20: Odd Minutes: 1-2 Ring Muscle-ups Even Minutes: 30 Seconds Handstand Walk Practice Option 3: On the Minute x 20: Odd Minutes: 5 Power Snatches (40%) Even Minutes: 1 Rope Climb Cardio Option 1: On the Minute x 20: Odd Minutes: 1 Minute Bike Even Minutes: 1 Minute Sit-ups Cardio Option 2: On the Minute x 20: Odd Minutes: 12 Calorie Row Even Minutes: 12 Burpees Cardio Option 3: "Slamma Jamma" Every 4 Minutes x 5 Rounds: 20 Slamballs 200 Meter Wallball Run 20 Slamball Squats Score is Slowest of the 5 Rounds  For Time:
1000 Meter Row 75/50 Calorie Bike 50 Box Jump Overs (24/20) 75/50 Calorie Bike 1000 Meter Row PERFORMANCE- Jump Over FITNESS- Step Over  AMRAP 12:
15 Burpees 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks PERFORMANCE (155/105) FITNESS (105/75)  AMRAP 20:
30 AbMat Sit-ups 20 Wallballs 100 Meter Farmers Carry (50’s/35’s) PERFORMANCE WB 20/14 DB 50's/35's FITNESS WB 14/10 DB 35's/25's |
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