WOD Explorer

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.

Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

21-18-15-12-9-6-3 reps for time of: Thrusters Burpees Men use 95 lb. Women use 65 lb.

Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap

Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95 / 65 lb.)    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats (95 / 65 lb.)    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds

Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. Women clean 125 lb.

27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb.

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 55-lb. power snatches, 15 reps MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 65-lb. power snatches, 15 reps MASTERS WOMEN - includes Masters Women 55+ 30 double-unders 45-lb. power snatches, 15 reps

Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats    14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds MEN - includes Masters Men up to 54 years old 95-lb. overhead squats Chest-to-bar pull-ups WOMEN - includes Masters Women up to 54 years old 65-lb. overhead squats Chest-to-bar pull-ups MASTERS MEN - includes Masters Men 55+ 65-lb. overhead squats Chin-over-bar pull-ups MASTERS WOMEN - includes Masters Women 55+ 45-lb. overhead squats Jumping chest-to-bar pull-ups

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 155-lb. deadlifts, 20 reps 15 box jumps, 20-inch 185-lb. deadlifts, 25 reps 15 box jumps, 20-inch 205-lb. deadlifts, 30 reps 15 box jumps, 20-inch 225-lb. deadlifts, 35 reps 15 box jumps, 20-inch MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 8 minutes of: 95-lb. deadlifts, 10 reps 15 box jumps, 20-inch 135-lb. deadlifts, 15 reps 15 box jumps, 20-inch 185-lb. deadlifts, 20 reps 15 box jumps, 20-inch 225-lb. deadlifts, 25 reps 15 box jumps, 20-inch 275-lb. deadlifts, 30 reps 15 box jumps, 20-inch 315-lb. deadlifts, 35 reps 15 box jumps, 20-inch MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 8 minutes of: 65-lb. deadlifts, 10 reps 15 box jumps, 20-inch 95-lb. deadlifts, 15 reps 15 box jumps, 20-inch 115-lb. deadlifts, 20 reps 15 box jumps, 20-inch 135-lb. deadlifts, 25 reps 15 box jumps, 20-inch 155-lb. deadlifts, 30 reps 15 box jumps, 20-inch 185-lb. deadlifts, 35 reps 15 box jumps, 20-inch

MEN - includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row  50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN - includes Masters Women up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 14 lb. to 9-foot target 30 cleans, 95 lb. 20 muscle-ups MASTERS MEN - includes Masters Men 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 9-foot target 30 cleans, 115 lb. 20 muscle-ups MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 10 lb. to 9-foot target 30 cleans, 65 lb. 20 muscle-ups

MEN - includes Masters Men up to 54 years old 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters Burpees WOMEN - includes Masters Women up to 54 years old 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS MEN - includes Masters Men 55+ 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters Burpees MASTERS WOMEN - includes Masters Women 55+ 21-18-15-12-9-6-3 reps for time of: 45-lb. thrusters Burpees

MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible MASTERS MEN - includes Masters Men 55+ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 45 pound Snatch, 30 reps 30 Burpees 75 pound Snatch, 30 reps 20 Burpees 100 pound Snatch, 30 reps 10 burpees 120 pound Snatch, as many reps as possible MASTERS WOMEN - includes Masters Women 55+ Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 35 pound Snatch, 30 reps 30 Burpees 55 pound Snatch, 30 reps 20 Burpees 75 pound Snatch, 30 reps 10 burpees 90 pound Snatch, as many reps as possible

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24" box WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 75 pound Shoulder to overhead, 5 reps 75 pound Deadlift, 10 reps 15 Box jumps, 20" box MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 95 pound Shoulder to overhead, 5 reps 95 pound Deadlift, 10 reps 15 Box jumps, 20" box MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 55 pound Shoulder to overhead, 5 reps 55 pound Deadlift, 10 reps 15 Box jumps, 20" box

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (14 lbs to 9' target) 90 Double-unders 30 Muscle-ups MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 9' target) 90 Double-unders 30 Muscle-ups MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (10 lbs to 9' target) 90 Double-unders 30 Muscle-ups

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, 6 reps 6 Toes-to-bar 135 pound Clean and jerk, 9 reps 9 Toes-to-bar 135 pound Clean and jerk, 12 reps 12 Toes-to-bar 135 pound Clean and jerk, 15 reps 15 Toes-to-bar 135 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 95 pound Clean and jerk, 3 reps 3 Toes-to-bar 95 pound Clean and jerk, 6 reps 6 Toes-to-bar 95 pound Clean and jerk, 9 reps 9 Toes-to-bar 95 pound Clean and jerk, 12 reps 12 Toes-to-bar 95 pound Clean and jerk, 15 reps 15 Toes-to-bar 95 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 115 pound Clean and jerk, 3 reps 3 Toes-to-bar 115 pound Clean and jerk, 6 reps 6 Toes-to-bar 115 pound Clean and jerk, 9 reps 9 Toes-to-bar 115 pound Clean and jerk, 12 reps 12 Toes-to-bar 115 pound Clean and jerk, 15 reps 15 Toes-to-bar 115 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Clean and jerk, 3 reps 3 Toes-to-bar 65 pound Clean and jerk, 6 reps 6 Toes-to-bar 65 pound Clean and jerk, 9 reps 9 Toes-to-bar 65 pound Clean and jerk, 12 reps 12 Toes-to-bar 65 pound Clean and jerk, 15 reps 15 Toes-to-bar 65 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 4 minutes of: 65 pound Thruster, 15 reps 15 Chin over bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc. MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 4 minutes of: 45 pound Thruster, 15 reps 15 Jumping chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes. Etc.

Complete as many reps as possible in 7 minutes of: Burpees This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible WOMEN - includes Masters Women up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps 120 pound Snatch, as many reps as possible MASTERS MEN - includes Masters Men 55+ Proceed through the sequence below completing as many reps as possible in 10 minutes of: 45 pound Snatch, 30 reps 75 pound Snatch, 30 reps 100 pound Snatch, 30 reps 120 pound Snatch, as many reps as possible MASTERS WOMEN - includes Masters Women 55+ Proceed through the sequence below completing as many reps as possible in 10 minutes of: 35 pound Snatch, 30 reps 55 pound Snatch, 30 reps 75 pound Snatch, 30 reps 90 pound Snatch, as many reps as possible

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24" box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20" box 75 pound Push press, 12 reps 9 Toes-to-bar MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20" box 95 pound Push press, 12 reps 9 Toes-to-bar MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps or step-ups, 20" box 55 pound Push press, 12 reps 9 Toes-to-bar

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10' target) 90 Double-unders 30 Muscle-ups WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (14 lbs to 9' target) 90 Double-unders 30 Muscle-ups MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 9' target) 90 Double-unders 30 Muscle-ups MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (10 lbs to 9' target) 90 Double-unders 30 Muscle-ups

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 90 pound Thruster, 3 reps 3 Chest to bar Pull-ups 90 pound Thruster, 6 reps 6 Chest to bar Pull-ups 90 pound Thruster, 9 reps 9 Chest to bar Pull-ups 90 pound Thruster, 12 reps 12 Chest to bar Pull-ups 90 pound Thruster, 15 reps 15 Chest to bar Pull-ups 90 pound Thruster, 18 reps 18 Chest to bar Pull-ups 90 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 55 pound Thruster, 3 reps 3 Chin over bar Pull-ups 55 pound Thruster, 6 reps 6 Chin over bar Pull-ups 55 pound Thruster, 9 reps 9 Chin over bar Pull-ups 55 pound Thruster, 12 reps 12 Chin over bar Pull-ups 55 pound Thruster, 15 reps 15 Chin over bar Pull-ups 55 pound Thruster, 18 reps 18 Chin over bar Pull-ups 55 pound Thruster, 21 reps 21 Chin over bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs / 35kg) WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (55lbs / 25kg) MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (65lbs / 30kg) MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (45lbs / 20kg)

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 70kg) 12 Push-ups 15 Box jumps (24") WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (100lbs / 45kg) 12 Push-ups 15 Box jumps (20") MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (145lbs / 65kg) 12 Push-ups 15 Box jumps (20") MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (90lbs / 40kg) 12 Push-ups 15 Box jumps (20")

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 75kg) Jerk (165lb / 75kg) WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 5 minutes of: Squat clean (110lb / 50kg) Jerk (110lb / 50kg) MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 5 minutes of: Squat clean (135lb / 62kg) Jerk (135lb / 62kg) MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 5 minutes of: Squat clean (75lb / 35kg) Jerk (75lb / 35kg)

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (120lbs / 55kg) 10 Muscle-ups  WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbs / 40kg) 10 Muscle-ups  MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (110lbs / 50kg) 10 Muscle-ups  MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (75lbs / 35kg) 10 Muscle-ups

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lbs / 65kg) 10 Toes to bar 15 Wall balls (20lbs to 10' target)  WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (100lbs / 45kg) 10 Toes to bar 15 Wall balls (14lbs to 9' target) MASTERS MEN - includes Masters Men 55+ Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (130lbs / 60kg) 10 Toes to bar 15 Wall balls (20lbs to 9' target)  MASTERS WOMEN - includes Masters Women 55+ Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (75lbs / 35kg) 10 Toes to bar 15 Wall balls (10lbs to 9' target)

MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. WOMEN - includes Masters Women up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MASTERS MEN - includes Masters Men 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 90 pound Thruster, 3 reps 3 Chest to bar Pull-ups 90 pound Thruster, 6 reps 6 Chest to bar Pull-ups 90 pound Thruster, 9 reps 9 Chest to bar Pull-ups 90 pound Thruster, 12 reps 12 Chest to bar Pull-ups 90 pound Thruster, 15 reps 15 Chest to bar Pull-ups 90 pound Thruster, 18 reps 18 Chest to bar Pull-ups 90 pound Thruster, 21 reps 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. MASTERS WOMEN - includes Masters Women 55+ Complete as many reps as possible in 7 minutes following the rep scheme below: 55 pound Thruster, 3 reps 3 Chin over bar Pull-ups 55 pound Thruster, 6 reps 6 Chin over bar Pull-ups 55 pound Thruster, 9 reps 9 Chin over bar Pull-ups 55 pound Thruster, 12 reps 12 Chin over bar Pull-ups 55 pound Thruster, 15 reps 15 Chin over bar Pull-ups 55 pound Thruster, 18 reps 18 Chin over bar Pull-ups 55 pound Thruster, 21 reps 21 Chin over bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.