DeadliftEvery 3:00 minutes, 4 Sets1 rep @ 85%+Rest 35-45 seconds5 reps @ 60-65% Bench PressEvery 3:00 minutes, 4 Sets1 rep @ 85%+Rest 35-45 seconds5 reps @ 60-65%

“Upside Down”Level 33 rounds, 9 mins each, for max reps of:Run, 400 m8 Bar Pull-OversRun, 400 m15/11 Echo Bike CalorieRun, 400 mmax reps in remaining time Renegade Rows, 50/35 lbsRest 1 min between each round.Level 23 rounds, 9 mins each, for max reps of:Run, 400 m12 Strict Pull-upsRun, 400 m15/11 Echo Bike CaloriesRun, 400 mmax [...]

“Andi”Time cap: 20 mins Level 3/2For time:100 Hang Power Snatches, 65/45 lbs100 Push Press, 65/45 lbs100 Sumo Deadlift High-pulls, 65/45 lbs100 Front Squats, 65/45 lbs Level 1For time:100 Hang Power Snatches, 45/35 lbs100 Push Press, 45/35 lbs100 Sumo Deadlift High-pulls, 45/35 lbs100 Front Squats, 45/35 lbs

“Uphill Battle”Goal: 14:00-18:00Time Cap: 20:00ROPE CLIMBS: NO JUMP, TOUCH CEILING Level 3For time:Run, 200 m1 Rope Climb, 15 ft10 Russian Kettlebell Swings, 70/53 lbsRun, 200 m2 Rope Climbs, 15 ft20 Russian Kettlebell Swings, 70/53 lbsRun, 200 m3 Rope Climbs, 15 ft30 Russian Kettlebell Swings, 70/53 lbsRun, 200 m4 Rope Climbs, 15 ft40 Russian Kettlebell Swings, [...]

“Long Distance Romance”Goal: 18:00-25:00 minutesTime Cap: 30:00 minutes Level 3For time with a partner:40/28 Echo Bike Calories40/32 Row Calories-- then --100 Partner Anchored Med Ball Sit-ups, 20/14 lbs50 Wall Facing Handstand Push-ups100 Partner Med Ball Russian Twists, 20/14 lbs50 Synchronized Push-ups-- then --40/28 Echo Bike Calories40/32 Row Calories Level 2For time with a partner:40/28 Echo [...]

“Swing Dance”Goal: 10 rounds Level 3Complete as many rounds as possible in 12 mins of:3 Ring Muscle-ups3 L/3 R Single Arm Kettlebell Hang Snatches, 53/35 lbs9 Kettlebell Squats, 53/35 lbs Level 2Complete as many rounds as possible in 12 mins of:3 Burpee Pull-ups3 L/3 R Single Arm Kettlebell Hang Snatches, 44/26 lbs9 Kettlebell Squats, 44/26 [...]

“Push”Time Cap: 18 minutes (including rest)Goal: 12:00-16:00 minutes Level 33 rounds, each round for time, of:Run, 400 m16 Bench Press, 135/95 lbs10 Burpee Box Jump Overs, 24/20 in Rest 1 min between each round. Level 23 rounds, each round for time, of:Run, 400 m16 Bench Press, 95/65 lbs10 Burpee Box Jump Overs, 24/20 in Rest [...]

“Walk Away”All lunges are dual dumbbell.Goal: 5:00-7:00 minutes/Part, 12:00-16:00 Running TimeTime Cap: 18:00 Total Clock Time Level 3For time:21/17 Row CaloriesDumbbell Farmers Carry Lunge, 50/35 lbs, 50 ft15/12 Row CaloriesDumbbell Front Rack Lunge, 50/35 lbs, 50 ft9/7 Row CaloriesDumbbell Front Rack + Overhead Lunge, 50/35 lbs, 50 ft-- Rest 2:30 --21/15 Echo Bike CaloriesDumbbell Farmers [...]

“Barra Bella”Primary Goal: 5:00-7:00 minutesTime Cap: 10:00 minutes Competitor10-8-6-4-2 reps, for time of:Deadlift, 185/125 lbsHang Power Clean, 185/125 lbsShoulder-to-Overhead, 185/125 lbs Level 310-8-6-4-2 reps, for time of:Deadlift, 155/105 lbsHang Power Clean, 155/105 lbsShoulder-to-Overhead, 155/105 lbs Level 210-8-6-4-2 reps, for time of:Deadlift, 115/80 lbsHang Power Clean, 115/80 lbsShoulder-to-Overhead, 115/80 lbs Level 110-8-6-4-2 reps, for time of:Romanian [...]

“Jumpin’ Jive”Goal: 11:00-15:00 minutesTime Cap: 18:00 minutes Level 31 Body Blaster = Burpee + Pull-up + Knees-to-elbowFor time:100 Double Unders33 Wall Balls, 20/14 lbs, 10/9 ft33 Toes-to-bars100 Double Unders33 Wall Balls, 20/14 lbs, 10/9 ft22 Strict Pull-ups100 Double Unders33 Wall Balls, 20/14 lbs, 10/9 ft11 Body Blasters Level 2V2 Body Blaster = Burpee + Jumping [...]