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Fitness
A. 3 Sets of:
Hercules Hoist Rope Pull + 5/5 OA Bent-over DB Rows AHAP
B. 3 Sets of:
Reverse Sled Drag + 5 Power WBS
C. 3 Sets of:
Harnessed Bear Crawl + 5 SB Cleans AHAP
Performance
A. Bach Squat
1-1-1-1-1-1-1
B. Hang Power Cleans
3-2-2-2-1-1-1-1-1
Fitness
A. 2 Rounds for time:
20 Box Jumps
20m Lateral Bear Crawl L
20 Decline DB Bench Presses 2x20/10kg
20m Lateral Bear Crawl R
B. 3 Sets of:
B1. 10/10 Bulgarian Split Squats @3111
B2. 2:00min UB Russian Twists w/ Pec Deck
C. Teams of 3, as a relay(3 Sets for each partner):
20m Prowler Sprint
Fitness
Performance
For time:
21-15-9
OHS 40/30kg
HSPU
Fitness
A. EMOM 9:
1. Row for calories
2. DB Squat Cleans 2x20/10kg
3. Push-Ups
B. 3 Sets of:
B1. 10/10 Uneven OA KB Stiff Leg Deadlift @3111
B2. 10 Strict TTB/Hanging Leg Raises
C. Find max hight for 1 Box Jump
Performance
10 Rounds of:
3 Weighted Pull-Ups w/ 20/10kg DB between ankles + 5 Strict Pull-ups + 7 Kipping Pull-Ups
Rest between sets as needed.
Fitness
4 Rounds for time of:
350/200m Row
50 WBS
5/5 OA DB Muscle Snatch 30/20kg
Fitness
6 Rounds for time of:
6 OA KB Deadlift 32/24kg(each side)
6 Ring Dips
6 OA KB Front Rack Anchored Sit-Ups 32/24kg(each side)
6 KB Thrusters 2x32/24kg
6 OA KBS 32/24kg(each side)
6 OA KB Bent-over Row 32/24kg(each side)
Fitness
A. For time:
SB Push Presses 0.33 BW, alternating with:
5-5-4-4-3-3-2-2-1-1
L-Sit Pull-Ups
B. Every :90s for 15:00min(5 Sets):
1. 40m Farmers Carry AHAP!
2. 5 Sumo Deadlifts off blocks
Fitness
A. For time:
50 Box Jumps
20m Bear Crawl
20m Walking Lunges
100 Air Squats
B. Every :90s for 15:00min(5 Sets):
1. 20m Zercher Yoke Carry AHAP
2. 5 BB Front Squats
Performance
A. BB OH Press
5-5-5-5-5
B. 5 Rounds for time of:
400m Run
10 Thrusters 60/40kg
Fitness
A. Teams of 3, AMRAP 15:
1. Row for calories
2. SB Thrusters 0.33 BW
3. Pull-Ups
Every minute partners rotate to the next exercise. Score is total # of reps+calories.
B. Teams of 3, AMRAP 15:
1. Burpees to a plate
2. SB Cleans 0.5 BW
3. Ring Push-Ups
Every minute partners rotate to the next exercise. Score is total # of reps.
Fitness
3 Rounds for time of:
500m Row
15 Strict BB Presses 40/30kg
30 Double-Unders
15 Pronated Bent-over BB Rows 60/40kg