6 Rounds
Min 1: Row 300/250m
Min 2: 20 Box Jumps 24/20
Min 3: 12 Burpees
Min 4: Rest

17.5

10 Rounds
9 Thrusters 95/65
35 Double-unders

Midline & Romwod

Tabata Intervals

Lateral Box Jump Overs (24/20”)
Parallette L-Sit
Parallette Pass-throughs
Kick Back Box Jump Overs

QuickFit Workout

Every 4 Minutes for 16 Minutes

15 Box Jumps
15 Push-ups
15 V-ups
15 Wallballs

5 Rounds

3 Hang Squat Snatches 205/125
6 Overhead Squats
9 Handstand Push-ups

8 Minute AMRAP

20 Double-unders
8 Deadlifts 115/75
4 Hang Power Cleans

QuickFit Workout

14 Minute AMRAP

10 Goblet Squats
Row 250m
20 Russian Kettlebell Swings
Row 500m
10 Burpees

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Midline & Romwod

80 Double Unders
400m Run
80 Double Unders
500m Row
80 Double Unders
400m Run

QuickFit Workout

12 Minute AMRAP

7 Dumbbell Sit-ups
150m Dumbbell Run
14 Dumbbell Sit-ups
150m Dumbbell Run
21 Dumbbell Sit-ups
150m Run (no DB)

Part 1:
Every 2min Perform Deadlifts:
Rnd 1 – 5 reps @ 50-60%
Rnd 2 – 5 reps @ 60-70%
Rnd 3 – 3 reps @ 70-80%
Rnd 4 – 2 reps @ 80-90%
Rnd 5 – 2 reps @ 90+%

Part 2:
60 Toes to Bar
Every time you drop, perform 10 Weighted Situps

17.3

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Midline & Romwod

Part 1:
Find your heaviest 6 rep (3 each side) Front Rack Backwards Step Lunge

Part 2:
3 Rounds
2 Minute AMRAP
Rest 1 Minute
6 Front Rack Backwards Step Lunge (@55% of Part 1)
4 Front Squat

QuickFit Workout

Every 3 Minutes for 18 Minutes

12 Hanging Knee Raises
24 Russian Kettlebell Swings
36 Fast Feet

21-18-15-9-6
Wall Ball 20/14
Broad Jump
Ring Pushup

3 Rounds
Every 10 minutes perform:
4 Muscle Ups
8 Deficit Handstand Pushups
12 Hang Power Snatch 95/65
Run 800m

QuickFit Workout

14 Minute AMRAP
10 Weighted Lunge Steps
15 Dumbbell Push Presses
20 Burpees

12-min. AMRAP
  50-ft. weighted lunge
  16 T2B / 16 Bar MU*
  8 DB cleans
*2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc.

Romwod & Midline

Complex (1 rep = the following:)
1 Hang Cluster
1 Thruster
9-6-3-1
* So for the set of 9, it would be 18 total reps.

QuickFit Workout

3 Rounds for Time

Row 500m
15 Dumbbell Thrusters
10 Sit-ups

Run 800m
50 KB Swing (24/16kg)

Rest 2min

2 Rounds
Run 400m
25 Burpee over the Bar

Rest 2min

3 Rounds
Run 200m
15 Power Snatch (95/65lbs)

On the Minute for 10 Minutes
5 Back Squats
Add 10-15lbs Every Minute
Rest 3min
On the Minute for 10 Minutes
5 Back Squat @ 60% of your highest load of 5 reps

QuickFit Workout

Every 4 Minutes for 16 Minutes

10 Burpees
Run 150m
20 Wall Balls
30 Single-unders