For Time:

RX  / Intermediate

1200m Beach Run

Scaled 

800m Beach Run

RX

0:00 – 6:00 (Cap = 6 Mins)

Establish 3 rep max Front Squat from the ground.

6:00 – 7:00

TRANSITION

7:00 – 14:00 (Cap = 7 Mins)

3 Rounds For Time 

10 Thrusters  (155/105)

10 Bar Muscle Ups

INTERMEDIATE 

0:00 – 6:00 (Cap = 6 Mins)

Establish 3 rep max Front Squat from the ground.

6:00 – 7:00

TRANSITION

7:00 – 14:00 (Cap = 7 Mins)

3 Rounds For Time 

10 Thrusters  (115/80)

15 Chest to Bar Pull Ups (Male) Chin Over Bar Pull Up (Female)

SCALED

0:00 – 6:00 (Cap = 6 Mins)

Establish 3 rep max Front Squat from the ground.

6:00 – 7:00

TRANSITION

7:00 – 14:00 (Cap = 7 Mins)

3 Rounds For Time 

10 Thrusters  (75/55)

10 Burpee to Plate

RX

For Time – 14 Minute Cap

400m Ski

100’ Handstand Walk (25’x4)

20 Alternating DB Snatch (70/50)

50 GHD Sit Ups

20 Alternating DB Snatch (70/50) 

100’ Handstand Walk (25’x4)

400m Ski

INTERMEDIATE 

For Time – 14 Minute Cap

400m Ski

200’ Bear Crawl (25’x8)

20 Alternating DB Snatch (50/35)

50 GHD Sit Ups

20 Alternating DB Snatch (50/35) 

200’ Bear Crawl (25’x8)

400m Ski

SCALED

For Time – 14 Minute Cap

400m Ski

200’ Bear Crawl (25’x8)

20 Alternating DB Snatch (35/20)

50 Sit Ups

20 Alternating DB Snatch (35/20) 

200’ Bear Crawl (25’x8)

400m Ski