Pre-work:
Turkish get-ups

- LEVEL 3 - 
AMRAP 20 with a partner:
50 calorie bike or 55 cal row
100 KB swings 
20 wall walks
- Split work as needed; 1 partner works at a time.

Pre-work:
Hang power cleans
 

- LEVEL 3 - 
On a 1:30 clock x 5 sets:
10 toes-to-bars
10 deadlifts
Max unbroken hang power cleans
- Rest 1:00 between sets.

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- LEVEL 3 -
For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
 

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 - LEVEL 3 -
4 rounds for reps: 
1:00 max box step-ups 
1:00 max calorie assault bike
- Rest 1:00 between rounds

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Post-work:
weighted GHD hip extensions

- LEVEL 3 - 

"OPEN 18.1"

AMRAP 20:00
8 toes-to-bars
10 single-DB hang clean and jerks 
12/14 calorie row

- LEVEL 3 - 

For time: 
150 wall-ball shots (14/20 lb)(9/10 ft)
- Starting at 0:00 and every 2:00 after, perform
7 burpees to a plate.

 

Post-work:
plank hold & handstand hold

- LEVEL 3 -
For load:
Power snatch
2-2-2-2-2-2-2

For load:
Squat snatch
1-1-1-1-1-1-1

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- LEVEL 3 - 
AMRAP 15:00 with a partner:
60 synchro sit-ups
40 box jumps (20/24 in)
20 chest-to-bar pull-ups

 

Post-work:
ring muscle-ups

Pre-work:

(RUN option for our winter runners..dress accordingly...if you do not currently run outdoors we have a row option below)
For total time:
800-m run
- Rest 1:00
400-m run
- Rest :30
200-m run

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Pre-work:
For total time working:
800/1000m row
- Alt with partner
400/500m row
- Alt with partner
200/250m row

 

- LEVEL 3 - 
5 rounds for time:
75 double-unders
25 push-ups