10 Rds for time:

1 Strict Press @135/95

2 Push Press

3 Push Jerks

4 Hand Stand Push Ups

10 Push-ups

10 Rds for time:

1 Strict Press @135/95

2 Push Press

3 Push Jerks

4 Hand Stand Push Ups

10 Push-ups

General Warm-Up

2 Rounds

1:30 Row

10 Goblet Cossack Squats

6 Down Dog Pike Push-Ups

10 Down Dog Toe Touches

6/6 Single Arm Ring Row

For Time

3 Rounds:

200M Run

10 Power Cleans@135/95

10 Bar Facing Burpees

200M Run

20 Wall Ball Shots@20/14

20 Ab Mat Sit-ups

*rest 1min after each rd*

General Warm-Up

2-3 Rounds

1:00 Cardio Choice

6 Walking Inchworm Push-Ups

8/8 Single Arm Dumbbell Upright Row

8/8 Single Arm Dumbbell Strict Press

:15/:15 Single Arm Dumbbell Overhead Hold

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Perform 1 Round at Warm-Up Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Perform 1 Round at Working Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Use this to confirm dumbbell load, carry path, and ring dip variation before "Dalton" begins.

Every 4:00 x 5 Sets:

16/12 Calorie Echo Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Ring Dips

Dumbbell: 50/35lb, 22.5/15kg

Level 2:

Every 4:00 x 5 Sets:

12/9 Calorie Echo Bike

6 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

6 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8/6 Ring Dips or Banded Ring Dips

Dumbbell: 35/25lb, 15/12kg

Level 1:

Every 4:00 x 5 Sets:

10/7 Calorie Echo Bike

5 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

5 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8 Banded Ring Dips / Box Dips / Bench Dips

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

Every 4:00 x 5 Sets:

12/9 Calorie Echo Bike

6 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

6 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8/6 Ring Dips

Dumbbell: 30/20lb, 14/9kg

Competitor:

Every 4:00 x 5 Sets:

16/12 Calorie Echo Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

15/10 Strict Ring Dips

Goal: Sub 2:30 per Set. Heavier dumbbell than prescribed if mechanics allow.

Hotel Gym / Travel:

Every 4:00 x 5 Sets:

16/12 Calorie Assault Bike or 20/15 Calorie Bike Erg

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Bar Dips

10:00 AMRAP:

10 V-Ups

:15/:15 Side Star Plank

20 Banded Tricep Extensions

:30 Weighted Forearm Plank

For Completion:

3 Sets

6/6 Bird Dog Row

:30 Medball Seated Leg Extension Hold

10 Seated 90-90 Rotations

8/8 Kneeling Single Leg Extensions

For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.