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Fitness
AMRAP 25:
3 Forward Rolls
7 Dips
21 Double-Unders
20m Handstandwalk
400m Run
Fitness
A. 3 Sets of:
A1. 40m Forearm SB/D-Ball Carry AHAP
A2. HOH Rope Pull
A3. 20m/20m OA BB OH Carry
B. EMOM 10:
5 SB Squats AHAP
Set SB up on a bench/box. SB @BW recommended.
Fitness
A. Find your 50RM KBS. Yes, fifty unbroken.
B. AMRAP 20:
25 KBS 24/16kg
15 Push-Ups
25 Box Jumps
15 Pull-Ups
25 Sit-Ups
Fitness
A. 3 Sets of:
A1. 8-12 DB Side Delt Raises
A2. 8-12/8-12 Alternating DB Biceps Curls
A3. 8-12 DB Triceps Extensions
B. 3 Sets of:
B1. 8-12 Seated DB Press @22X1
B2. 12-15 Bent-over Log Rows
Fitness
A. 1 Set of:
Reverse Sled Drag
One set only. Make it count.
B. 1 Set of:
Harnessed Bear Crawl
Again. One set only. Make it count.
C. 2-3 Sets to find max load for:
20m Yoke Carry
D. 2-3 Sets to find max load for:
40m Farmers Carry
Fitness
For time:
200m Walking Lunges
15 Pull-Ups
KBS 24/16kg
15 Pull-Ups
WBS 9/6kg
15 Pull-Ups
Box Jumps
15 Pull-Ups
200m Walking Lunges
Fitness
3 Rounds for time of:
500m Row
12 OA DB Snatch 20/10kg L
12 OA DB OHS L
12 OA DB Snatch R
12 OA DB OHS R
Fitness
A. Skill: Kipping TTB
B. 10 Rounds for time of:
10 Kipping TTB
8 SB Cleans 0.5 BW
200m Run
Fitness
A. 3 Sets of:
A1. Hercules Hoist Rope Pull
A2. 40m SB Zercher Carry AHAP
B. For time:
30 Burpees
30 SB Thrusters
15 Burpees
15 SB Thrusters
Time Cap: 5:00min