10-8-6-4-2
Power Cleans
2-4-6-8-10
Lateral Burpees Over the Bar
PLUS
30 Double Unders Between Each Round

TIME CAP: 9:00

Barbell weights:

• Elite: 155/105
• RX: 135/85
  
• Masters 35-44: 135/85
• Masters 45+: 95/65

10 BMU (bar muscle-ups)

20 KB Thrusters (2 KB, one in each hand)        

30 T2B

40 KB alt. Snatches (1 KB, alternating arms every rep)

30 T2B

20 KB Thrusters (2 KB, one in each hand) 

10 BMU

*13:00 time cap 

Kettlebell Weights:

• Elite - 53/35
  
• RX and Masters - 35/26
  

RX and Masters will complete the same rep scheme, however:

• RX will replace BMU with pull-ups 
  
• Masters will replace BMU with chest to bar pull-ups

3:00 AMRAP

Tire Flip + Tire Jump Through

15:00 AMRAP
150m sandbag carry
10 sandbag squats
150m run

The route for the sandbag carry and run will go up and down the stairwell that routes around 4th Street LIVE! The sandbag will be from StrongFit equipment (except the 50lb bag) so practice accordingly and let the strong survive!!

Sandbag weights:

• 80/50

200 Double Unders

100 Power Cleans 

50 Burpees Over Your Partner

200 Double Unders

Partition reps as desired. 

10:00 time cap

Barbell weights:

• 95/65

20 C2B while partner holds 2 KB overhead
40 KB Thrusters (2 KB, one in each hand) 
60 T2B while partner holds 2 KB in a front rack position
100 1-arm alternating KB Snatch, partner holds other KB
60 T2B while partner holds 2 KB in a front rack position
40 KB Thrusters (35lb/26lb)
20 C2B  while partner holds 2 KB overhead

*The kettlebell may not touch the ground during the workout other than touch and go reps of snatches; each time the kettlebell touches the ground there is a 10 synchro goblet squat penalty. Reps may be partitioned as desired.

13:00 time cap

6:00 AMRAP

Tire Flip + Tire Jump Thru