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Workout 1 - royal rumble

A) 500m Row

B) 40 Wallballs (20/14)

A) 30 Box Jumps (24"/20")

B) 500m Row

A) 40 Wallballs (20/14)

B) 30 Box Jumps (24"/20")

 

 

Intermediate 

For Time:

A) 400m Row

B) 30 Wall Balls (20/14)

A) 20 Box Jumps ("24/20")

B) 400m Row

A) 30 Wall Balls (20/14)

B) 20 Box Jumps ("24/20")

 

Time Cap- 8:00 

Workout 2 - survivor series

20 Pull ups

10 Bar Facing Burpees

8 Squat Cleans 185/125

20 Pull ups

10 Bar Facing Burpees

6 Squat Cleans 225/155

20 Pull ups

10 Bar Facing Burpees

4 Squat Cleans 275/185

20 Pull ups

10 Bar Facing Burpees

2 Squat Cleans 315/205

 

 

Intermediate

15 Pullups

10 Bar Facing Burpees

8 Cleans 135/85

15 Pullups

10 Bar Facing Burpees

6 Cleans 175/115

15 Pullups

10 Bar Facing Burpees

4 Cleans 205/145

15 Pullups

10 Bar Facing Burpees

2 Cleans 225/165

 

7 min Time Cap

 
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workout 3 - No way out

3 Rounds

Partner 1: 50 Double Unders

                 20 GHD Situps

Partner 2: 10 Snatches 135/95

                 10 Overhead Squats 135/95

 

 

Intermediate

Partner 1: 30 Double Unders

                 20 Straight Leg Situps

Partner 2: 10 Snatches 115/85

                 10 Front Squats 115/85

 

10 min Time Cap

workout 4 - king of the ring

50 Toes to Bar

40 Partner Deadlifts 500/350

3k/2k Assault Bike

20/14 Ring Muscle Ups

 

 

Intermediate

40 Toes to Bar

40 Partner Deadlifts 455/315

40/30 Calorie Assault Bike

40/30 Chest to Bar Pull-ups

 

No Time Cap