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Fitness
A. 4 Rounds for time of:
20m Reverse Bear Crawl
40 Double-Unders
200m Run with Med Ball on shoulder 9/6kg(change shoulders after 100m)
B. 3 Sets of:
ME SB Thrusters(20+) + Reverse Sled Drag
Fitness
Teams of 2, for time:
Partner-„Kelly“, 5 Rounds for time of:
400m Run(together)
30 Partner WBS 9/6kg
30 Partner alternating Box Jumps
Fitness
For time:
800m Run
50 OA KBS 24/16kg L
30 Pull-Ups
800m Run
50 OA KBS 24/16kg R
30 Pull-Ups
Fitness
EMOM 30(5 Rounds):
1. Row for calories
2. Alternating OA DB Snatch 30/20kg
3. Double-Unders
4. OA DB Push Press 30/20kg(switch arms whenever needed)
5. Burpee Box Step-overs
6. Walking Lunges
Fitness
A. AMRAP 9:
3 Wall Walks
9 SB Squats(SB loaded on L shoulder) 0.33 BW
3 Wall Walks
9 SB Squats(SB loaded on R shoulder) 0.33 BW
B. Find max weight for:
20m OH Yoke Carry
C. Find max weight for:
20m Zercher Yoke Carry
D. Find max weight for:
20m Yoke Carry
Fitness
A. 5 Rounds of:
1:00min ME L-Hang
1:00min Rest
Count every second you did not hold a L-Hang to finish one minute and add together after 5 Rounds for a total score.
B. X seconds to finish X amount of Air Squats, while X is your score from A.
C. For every second you took longer on B. perform 2 Burpees AFAP.
D. Find your 1RM Weighted Pull-Up or 5x5 Strict Pull Up(variation)
Fitness
Teams of 2, for time:
400m SB Carry 0.66 BW
400m Farmers Carry 0.66 BW each arm
800m Run
40 SB over the shoulder 0.66 BW
