21 Deadlift - @30/40 Intermediate: @35/50 RX: @40/60
15 Thrusters - @30/40 Intermediate: @35/50 RX: @40/60
9 Ring rows/Pull ups/Chest to bar
1 min pause
TC: 11
"3 Rounds for Time – Pull, Press, Hang On"
This short but spicy workout is a full-body sprint built around three classic movements:
21 Deadlifts
15 Thrusters
9 Ring Rows / Pull-Ups / Chest-to-Bar
– Choose your level based on skill and fatigue
After each round, you’ll get a 1-minute rest — just enough to let the burn settle before jumping back in.
With a time cap of 11 minutes, this WOD is about speed, smart breaks, and pushing the pace while managing grip and breathing.
burpee over bar workout, Hang Power Clean workout, pull-up workout, shoulder to overhead workout, toes to bar workout
For time
20 Knee raises/knees to elbows/T2B
30 Hang power cleans @25/35 Intermediate: @35/50 RX: @40/60
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar
Cash out: 800 m run
assault bike workout, bike and barbell wod, crossfit barbell workout, Deadlift workout, for time crossfit workout, Hang Power Clean workout, shoulder to overhead workout
2 rounds
10/13 Cal assault bike
21 Deadlift
10/13 Cal assault bike
15 Hang power cleans
10/13 Cal assault bike
9 Shoulders to overhead
10/13 Cal assault bike
2 min pause
barbell chipper workout, burpee over bar workout, double under workout, front squat workout, ladder style crossfit wod, overhead squat workout, Power Snatch workout, pull-up workout, thruster workout, toes to bar workout
For time
1 Power snatch
2 OH squat
3 Burpees over bar
4 Front squats
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters
bar muscle up workout, burpee pull up workout, crossfit kettlebell wod, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
For time
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch
Hand release push ups/HSPU
KB goblet reverse lunges
2 min pause
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
