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Fitness
A. 2 Sets of:
15 Burpees AFAP + 20m HOH Rope Pull
B. 1 Sets of:
20m OA Reverse Sled Drag L + 20m OA Reverse Sled Drag R + (add weight) 20m Reverse Sled Drag
C. 1 Sets of:
ME WBS 9/6kg (30+) + 20m Harnessed Bear Crawl
D. 1 Set of:
200m Prowler
Fitness
5 Rounds for time of:
100m Backward Run
100m Run
7 Inverted Burpees
14 DB Muscle Clean&Press 2x20/10kg
7 TTB
14 Double-Unders
Fitness
EMOM 21:
Min 1: 1 SB Clean + 1 SB Front Squat + 1 SB Thruster
Min 2: 2 SB Clean + 2 SB Front Squat + 2 SB Thruster
Min 3: 3 SB Clean + 3 SB Front Squat + 3 SB Thruster
Min 4: 1 SB Clean + 1 SB Front Squat + 1 SB Thruster
Min 5: 2 SB Clean + 2 SB Front Squat + 2 SB Thruster
Min 6: 3 SB Clean + 3 SB Front Squat + 3 SB Thruster
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Fitness
A. Teams of 2, for time:
A 300/200m Row + 20m Bear Crawl
B 300/200m Row + 20m Bear Crawl
A 300/200m Row + 20m Walking Lunges
B 300/200m Row + 20m Walking Lunges
A 300/200m Row + 20m Broad Jumps
B 300/200m Row + 20m Broad Jumps
Teams of 2, cover 40m for time with following pattern:
A 1 SB Flip @ BW(+) + 2 Lateral Burpees over the SB
B 1 SB Flip @ BW(+) + 2 Lateral Burpees over the SB
B. Teams of 2, cover 40m for time with following pattern:
A 1 SB Flip @ BW(+) + 2 Lateral Burpees over the SB
B 1 SB Flip @ BW(+) + 2 Lateral Burpees over the SB
Fitness
A. 2 Sets of:
50 Russian Twists with 10/5kg Plate(total) + 5 TTB/Hanging Leg Raises
B. 2 Sets of:
ME Wide Grip Push-Ups(20+) + 5 Dips
C. 2 Sets of:
ME Close Grip Inverted Rows(20+) + 5 Strict (Weighted) Pull-Ups/Lat Pull-Downs
D. 2 Sets of:
30 Jumping Lunges(total) + 5 High Box Jumps
Fitness
A. 5 Sets of:
A1. 10 Front Squats
A2. 20m Zercher Yoke Carry AHAP
B. 7 Rounds for time of:
7 KBS 32/24kg
7 V-Ups
Fitness
AMRAP 21:
21 Deadlifts 80/60kg
20m HOH Rope Pull
21 DB Hang Clean&Push Press 2x20/10kg
100m Prowler Sprint
Fitness
A. 3 Sets of:
A1. 20m Reverse Sled Drag
A2. 10 Deficit Stiff Leg Deadlifts
A3. 5-8/5-8 OA DB Croc Rows
B. For time:
Dips
Air Squats