For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
*Rep count should be recorded in the comment box
21 jumping pull-ups
42 single-unders
18 pull-ups
36 single-unders
15 chest-to-bar pull-ups
30 single-unders
F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg)
M: 65 lb (29kg), then 85 lb (38kg), then 105 lb (47kg)
18 jumping chest-to-bar pull-ups
15 pull-ups
F: 35 lb (15kg), then 45 lb (20kg), then 55 lb (25kg)
M: 45 lb (20kg), then 65 lb (29kg), then 85 lb (38kg)
21 bent-over rows
42 jumps
21 thrusters
18 jumping pull-ups
36 jumps
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumps
15 thrusters
F: 35 lb (15kg) barbell
M: 45 lb (20kg) barbell
The load is a suggested starting point. If you are completing all the workouts in theFoundations division, you are free to decrease or increase the load as your skill level allows.