Rx’d
Beginning on a 4-minute clock, complete as many reps as possible of:
- 25 toes-to-bars
- 50 double-unders
- 15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 13 squat cleans, 185 / 115 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 11 squat cleans, 225 / 145 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 9 squat cleans, 275 / 175 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 toes-to-bars
- 50 double-unders
- 7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.
Intermediate
Beginning on a 4-minute clock, complete as many reps as possible of:
- 25 hanging knee raises
- 50 single-unders
- 15 squat cleans, 95 / 55 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
- 25 hanging knee raises
- 50 single-unders
- 13 squat cleans, 115 / 75 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 hanging knee raises
- 50 single-unders
- 11 squat cleans, 135 / 95 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 hanging knee raises
- 50 single-unders
- 9 squat cleans, 155 / 115 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 hanging knee raises
- 50 single-unders
- 7 squat cleans, 185 / 135 lb.
Stop at 20 minutes.
Scaled
Beginning on a 4-minute clock, complete as many reps as possible of:
- 25 sit-ups
- 50 single-unders
- 15 squat cleans, 65 / 45 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
- 25 sit-ups
- 50 single-unders
- 13 squat cleans, 85 / 65 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 sit-ups
- 50 single-unders
- 11 squat cleans, 105 / 75 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 sit-ups
- 50 single-unders
- 9 squat cleans, 125 / 85 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 sit-ups
- 50 single-unders
- 7 squat cleans, 145 / 105 lb.
Stop at 20 minutes.