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RX VERSION 15/12 Ring Muscle-ups 15 Back Squats (185, 135lb) 12/9 Ring Muscle-ups 12 Front Squats (185, 135lb) 9/6 Ring Muscle-ups 9 Overhead Squats (185, 135lb) ____________________________ SCALED VERSION 15 Burpee Pull-ups 15 Back Squats (135, 95) 12 Burpee Pull-ups 12 Front Squats (135, 95) 9 Burpee Pull-ups 9 Overhead Squats (135, 95)

RX VERSION 5 Rope Climbs 40 GHD 50ft Overhead Walking Lunge (95, 65lbs) 20 Hang Clean and Jerks (95, 65lb) 100/80 Calorie Assault Bike 20 Thrusters (95, 65lb) 50ft Front Rack Walking Lunge (95, 65lb) 40 GHD 5 Rope Climbs _________________________________________ SCALED VERSION 500m Row 40 Butterfly Sit-ups 50ft Single Arm DB Overhead Walking Lunge (50,35lbs) 20 Alternating DB Hang Clean and Jerks (50,35lbs) 40 Butterfly Sit-ups 20 Single Arm DB Thrusters (50,35lbs) 50ft Single Arm Db Overhead Walking Lunge (50,35lbs) 40 Butterfly Sit-ups 500m Row

RX VERSION PART A (Complete for time, cap 5 Minutes) 11-22-11 Toes to Bar Box Jump Overs (24, 20in) then... PART B (Start at minute 5, complete for time) 1,000m Row 20 Double DB Cleans 2x70/2x50 300ft Double DB Farmers Carry (70, 50bs) ______________________ SCALED VERSION PART A (Complete for time, cap 5 Minutes) 11-22-11 Hanging Knee Raises (To Waist) Box Jump (or Step) Overs (24, 20in) then... PART B (Start at minute 5, complete for time) 1,000m Row 20 Double DB Cleans 2x50/2x35 300ft Farmers Carry 2x50/2x35

RX VERSION PART A (For Max Load in 4min) 1RM Clean & Jerk -1min transition, & begin @ minute 5: PART B (One attempt for max time) Free-standing Handstand Hold NOTE: Must stay in a 4x4ft area that is taped off and score is recorded as time remaining in the workout when athlete falls, not total time of handstand hold. If time runs out, use 1 second as your score. ________________________________________ SCALED VERSION PART A (For Max Load in 4min) 1RM Clean & Jerk -1min transition, & begin @ minute 5: PART B (One attempt for max time) Handstand Wall Hold NOTE: Score is recorded as time remaining in the workout when athlete falls, not total time of handstand hold. If time runs out, use 1 second as your score.

RX VERSION 2 Rounds 50 Wallballs (20, 14lb) 1000m Ski Erg 150 Double-Unders ___________________________ SCALED VERSION 2 Rounds 50 Wallballs (20, 14) 100 Double Unders 50 Wallballs 50 Double Unders

RX VERSION PART A (Complete for time, 9 Min Cap) 10 Shuttle Runs (25ft down and 25ft back) 12-9-6-3 Strict Pull-up 10 DB Bench Press (70,50lbs) 10 Shuttle Runs (25ft down and 25ft back) -1min transition, & begin @ minute 10 Part B (At minute 10, complete for time) 30 Bar Facing Burpees 30 Unbroken* Power Snatches (95, 65lb) *For every break, perform 3 bar-facing burpees at the completion of all the snatches. Penalty burpees do not count as reps if you get time capped. __________________________________________ SCALED VERSION PART A (Complete for time, 9 Min Cap) 10 Shuttle Runs (25ft down and 25ft back) 10-8-6-4-2 Pull-ups 5-4-3-2-1 Wall Walks 10 Shuttle Runs (25ft down and 25ft back) -1min transition, & begin @ minute 10 Part B (At minute 10, complete for time) 30 Bar Facing Burpees 30 Unbroken* Power Snatches (75, 55lb) *For every break, perform 3 bar-facing burpees at the completion of all the snatches. Penalty burpees do not count as reps if you get time capped.