On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (29/43 kg)
In the remaining time:
Build to a heavy single thruster
Take the bar from the floor.
6 rounds, each for time:
400-m run
Rest 1:30 between rounds.
Log each round; score is total run time.
For time with a partner:
60-50-40-30-20
Sumo deadlift high-pulls (25/35 kg)
150-120-90-60-30
Handstand walk feet
— Split the work as desired.
MURPH
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
GREG
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (51/61 cm)
9 squat cleans (45/60 kg)
Max toes-to-bars in remaining time
For time:
6 rope climbs (4.6/4.6 m)
6 DB farmers carry shuttles (24/32 kg)
21 DB deadlifts (24/32 kg)
21-cal bike
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
3 rounds for time:
30 wall-ball shots (6/9 kg)
90 double-unders
AMRAP 7:
1-2-3-4-5, etc.
Strict pull-ups
Push presses (45/60 kg)
For time:
1,000-m run
200-m row
800-m run
400-m row
600-m run
600-m row
400-m run
800-m row
200-m run
1,000-m row
7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps (61/76 cm)