“The Fast and the Furious” 15 Burpees 400-m Run 15 Pull-ups 3 rounds Alternative: 20 Pull-ups 25 KB Swings (24/16 kg) 400-m Run 3...

1 Power Snatch (155/105 lb.) 1 Rope Climb *Add 1 rep of both, each round. Round 2 = 2 PS + 2 RC AMRAP 15 min.

40-30-20-10 Air Squats 10 KB TGU after each round. (16/12 kg)

Gymnastics Max Push-ups Weightlifting 1RM Back Squat Gymnastics Alternative Max Strict HSPU

2-4-6-8-10-12 500-m Row Squat Snatches Men: 205-185-155-135-95-65 lb. Women: 135-115-105-95-65-45 lb.

20 Hang Clusters (135/95 lb.) 10 Muscle-ups 15 Hang Clusters 8 Muscle-ups 10 Hang Clusters 6 Muscle-ups

Test 3 Benchmark Workout Outcast 5 Power Cleans (155/115 lb.) 8 Pull-ups 30 Double-unders AMRAP 16 min. *Compare to May 14, 2018

Wall Balls (20/14 lb.) Push Presses (95/65 lb.) For 6 min., complete as many reps as possible for each movement, in their own, yet...

Buy-in: 2 min. Candlesticks 10 DB Power Snatches, alt. (50/35 lb.) 10 Over-unders 3 rounds Buy-out: 2 min. Max Weighted Sit-ups

TEST 2 Weightlifting 1RM Clean and Jerk Monostructural 1-mile Run