PROGRAM A:

4 Rounds for Time

Run 200 Meters
12 Dumbbell Burpee Squat Cleans
Run 200 Meters
12 Burpee Pull Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

For the DB burpee squat clean.  You will have the hands on the DBs.  Jump your feet out (or step out).  Get your chest and thighs to the ground.  Jump or step the feet back in. Make sure the chest is up, knees are bent and heels are down.  Feet may be out or inside of DBs. Stand with the DBs and pick up speed!  Extend your legs and hips  to get some upward momentum.  Add a shrug at the top. Drop into a full squat and catch the DBs on your shoulders and get the elbows in front. Think about dropping or pulling your body DOWN under the DBs rather than pulling them UP to your shoulders.

 Do not get sloppy on the way down.  Keep the chest up as you lower them and bend your knees!!

For the burpee pull ups ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar -Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!
If your pull up bar is super high You can step up onto a few plates to get to the bar.
If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.
If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!
Or you can do 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

PROGRAM B:

4 Rounds for Time

Run 200 Meters
8 Burpees
8 Squat Cleans
Run 200 Meters
12 Burpee Pull Ups

RX Men: 95#-115#
RX Women: 65#-75#

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

You can go heavier if you want...but keep it within the time goal!

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the squat clean you will start with the bar on the ground.  Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body.  Drive through the heels and pick up speed after you pass the knees.  Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder.  You will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.
For the burpee pull ups ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar -Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!
If your pull up bar is super high You can step up onto a few plates to get to the bar.
If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.
If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!
Or you can do 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

PROGRAM C:

4 Rounds for Time

Run 200 Meters (Or Bike/Row Option Below)
12 Sandbag Burpee Squat Clean
Run 200 Meters (Or Bike/Row Option Below)
12 Burpee Pull Ups

If using sandbag - no RX or RX+.  Use what you've got.

If using bar or dumbbells- refer to Program A/B for the weights.

RX+: 5 Rounds - which you are only allowed to do IF you complete 4 Rounds under 18 Min.

Bike Option: Sub 200 Meter Runs for 15 Cal Bike (Men), 10 Cal Bike (Women)

Row Option: Sub 200 Meter Runs for 250 Meter Row

Score: Total Time

Goal: Under 22 Min

NOTES:

This one will be easy to peacock so be careful!

Each run/row/bike should take no longer than 1:15.  If you need to lower the distance - do that!

For the sandbag burpee squat clean you will place your hands on the sandbag.  Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag.                                                                                               

For the squat clean you will make sure your knees are bent and chest is UP/back is flat.  Keep the arms straight and dig the heels into the ground as you pick up the sandbag.  Once past the knees you will almost JUMP and shrug the shoulders with straight arms.  Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward.  Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out. To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the burpee pull ups ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar -Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!
If your pull up bar is super high You can step up onto a few plates to get to the bar.
If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.
If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!
Or you can do 12 burpees + 12 ring/trx rows instead.  You could even do that option with bent over rows!

TEAM VERSION:

4 Rounds for Max Reps

Partner 1: Run 200 Meters
Partner 2: Max Dumbbell Burpee Squat Cleans
then
Partner 1: Max Dumbbell Burpee Squat Cleans
Partner 2: Run 200 Meters
then
Partner 1: Run 200 Meters
Partner 2: Max Burpee Pull Ups
then
Partner 1: Max Burpee Pull Ups
Partner 2: Run 200 Meters

RX Men: 40# DBs
RX Women: 25# DBs

RX+: 5 Rounds

Score: Total Reps of both movements - from both partners combined.

Goal: Fun.

NOTES:

This one will be easy to peacock so be careful!

Each run should take no longer than 1:15.  If you need to lower the distance - do that!

If you are unable to run for space or weather reasons you may sub 1 min jump rope, 1 min Mtn Climbers, taps or even low step ups

For the DB burpee squat clean.  You will have the hands on the DBs.  Jump your feet out (or step out).  Get your chest and thighs to the ground.  Jump or step the feet back in. Make sure the chest is up, knees are bent and heels are down.  Feet may be out or inside of DBs. Stand with the DBs and pick up speed!  Extend your legs and hips  to get some upward momentum.  Add a shrug at the top. Drop into a full squat and catch the DBs on your shoulders and get the elbows in front. Think about dropping or pulling your body DOWN under the DBs rather than pulling them UP to your shoulders.

 Do not get sloppy on the way down.  Keep the chest up as you lower them and bend your knees!!

For the burpee pull ups ideally you will set up under a bar that is just above your reach (so you have to jump slightly to it).  You will perform a burpee underneath the bar -Then you will jump up to the pull up bar.  COME TO FULL EXTENSION OF THE ELBOWS AND SHOULDERS at the bottom.  From here you can either do a strict or a kipping pull up.  Chin over at the top!
If your pull up bar is super high You can step up onto a few plates to get to the bar.
If your bar is low - no worries.  Just no jump in your burpee.  You will simply grab the bar at full extension and go from there.
If you are unable to do pull ups a few options you have are to do a burpee + jumping pull up!
Or you can do  3 burpees + 3 ring/trx rows instead back and forth.  You could even do that option with bent over rows!