Strength, 5 rounds
Min 1: 4 – 6 Bench Press
Min 2: 5 Bentover Row
3 Parts, For Time, 26m cap
15-12-9
Cleans (135/95)
Box Jumps 24/20
2 min rest
12-9-6
S2O
Box Jumps 30/24
2 min rest
9-6-3
Clean and Jerk 185/125
Box Jumps 36/27
Tabata, 4-3-2-1 rds of 20:10
Banded Kneeling Crunch
Alt Banded Torso Rotations
DB/KB Animal/Gorilla Hops there back
4rds 20:10 of each exercise then
3 rds then
2 rds then
1rd
Strength: Box Back Squats
4×10 @45-50)
Every 2:30
Mini Chipper, for time, 12m cap
30 Back Squats
25 KBS – eye level
20 Front Squats
15 KBS – overhead
10 OHS Squats
5 Irish Get Ups
Barbell 95/65
KB 70/50
Power, 3rds, Every 90s
12 Banded KB High Pulls
6 Ball Over Throws w/brand jumps
10 each deadbugs w/reach (kb)
Strength: Semi Squat Snatch
TNG, 6×2, Every 2 min
10rds for time, 10m cap
3 Kip Swings
2 DB Burpees to Step Up (25s/15s)
1 Snatch 65%
Partner Murph, 48m cap
Bike 3 miles (switching every .5 miles)
*100 Pull-Ups
*200 Push-Ups
*300 Air Squats
Bike 3 miles (switching every .5 miles)
switch as you wish
must complete one exercise before moving onto the next
(FB: weighted vest)
Strength
3 positional DL/RDL
(floor, RDL, Knee Height)
7×1, Every 90s (progressive overload)
20m AMRAP (w/built-in ladder or progressive overload)
15/12 Cal Row
10 Slam Balls 50/30
10 G2O
10 KB DL/Squat Jumps (70/50)
2 manmakers (30s/20s) (add 2 every round or add weight every round)
