Not for time:
3 Rounds
50’ single arm OH walking lunge (left)
50’ single arm OH walking lunge (right)
50’ broad jumps
Rest 1:30 between sets
For time:
1 Mile Run
30 Deadlifts 225/155
45 Bar Facing Burpees
30 Pull-ups
Comp: 315/225
60 pull-ups
AMRAP 9
15 Thrusters 75/55
15 Cal Row
1-4 across
5-7: increasing
For time:
21-15-9
S2O 95/65
50 DU’s
Burpees
Comp: 145/105
Not for time
3 rounds of:
15 sit-ups
15 v-ups
30 sec L hold from rig(knees up to scale)
1:00 plank on elbows
AMRAP 20
10 Squat Cleans 135/95
20 TTB
30 Box Jumps 24/20
40 Cal Row
50 Pushups
40 Cal Bike
30 TTB
20 Box Over Jumps 24/20
10 Squat Cleans
* back to 20 TTB if finish
Comp: 205/155
1 Pausing Overhead Squat (3 Seconds in Bottom)
2 Overhead Squats
*for athletes with capacity to squat with proper exterior rotation and depth
* if you can’t get to depth with with just the bar, no weight should be added. Work form first
For time:
400m Medball Run 20/14
5 Rds
6 Strict pull-ups
9 OHS 95/65
12 Power Cleans
400m Medball Run to finish
*if OHS cannot be done safely front squat to scale
Comp:
7 Strict Chest to Bar
7 OHS 135/95
7 Power Cleans
AMRAP 15
12 Pull-ups
100’ Medball Lunge 20/14
12 Medball Squat Cleans
100’ Broad Jump
* bear hug medball
* no steps between jumps- land and explode into next jump
*each 100’ lunge worth 20 reps
Comp: 30/20
15 pull-ups and squat cleans
Every other round complete 5 bar muscle ups instead of pull-ups
For time:
50-40-30-20-10
DB Snatch 50/35
Abmat Sit-ups
*10 Burpee box over jumps after each round
AMRAP 10
750m Row
With remaining time AMRAP of:
9 Hang Power Cleans
12 Front Squats
15 Shoulder to Overhead
*95/65
Comp: 155/105
For time:
200m Run
50 Deadlifts 165/125
200m Run
40 TTB
200m Run
30 Snatch 75/55
200m Run
20 Pull-ups
200m Run
100’ HS Walk(bear crawl to scale)
Every 2 Minutes x 5 Sets:
3 Power Cleans
1 Split Jerk
*singles on cleans
3 RFT
60 DU’s
30 Wallballs 20/14
15 Burpees
10 Clean and Jerks 135/95
