4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

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Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.

Row 5,ooo Meters

or Run 3.1 miles

3 Rounds

250 Meter Row

15 Bar Thrusters

10 Toes to Bar

4 rounds for time:

30 wall balls
30 sit-ups
Run 400 meters

5 rounds for time:

Bike 15 calories
15 front squats

10-minute AMRAP

Complete as many rounds as possible in 10 minutes of:

10 clean and jerks

10 front squats

20-minute AMRAP

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 weighted box step-ups

5 rounds for time:

Run 400 meters

8 squat snatches