Pike push ups /Handstand push ups
Double DB Hang power clean - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
Double DB thrusters - @2x10/15, Intermediate: @2x12,5/17,5 RX: @2x15/20
Burpees
TC: 15
"For Time – The Climb Gets Real"
You’ll tackle an ascending ladder (3-6-9-12-15) of four fiery movements that build in volume and intensity each round:
Pike Push-Ups (or Handstand Push-Ups)
Pike Push-Up Demo
Double Dumbbell Hang Power Cleans
Double Dumbbell Thrusters
Burpees
Each round increases by 3 reps per movement — that’s 300 total reps if you finish.
Expect shoulder fatigue to set in fast, and make a plan to break up the DB movements as needed. The burpees will test your will in the later rounds.
Time Cap: 15 minutes
Goal: Move smart early, manage transitions, and push the pace in rounds 12 and 15.
Box jump workout, burpee over bar workout, Deadlift workout, hang squat clean workout, jerk workout, pull-up workout, toes to bar workout
3 rounds
11 Deadlift
11 Knee raises/knees to elbows/T2B
11 Burpees over bar
11 Hang squat cleans
11 Ring rows/Pull ups
11 Box jumps
11 Jerks
21-15-9 crossfit wod, double dumbbell deadlift workout, dumbbell hang squat clean workout, dumbbell shoulder to overhead workout
2 rounds
21-15-9
Double DB deadlift
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
knees to elbows workout, running workout, toes to bar workout, wall ball workout
For time
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
bar facing burpee workout, crossfit barbell wod, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
assault bike workout, cardio crossfit wod, crossfit machine workout, rowing workout, ski erg workout
For time
40-30-20-10-20-30-40 cal
Rest 1:1 between each round
