Boxes
30 min cap
Max Points/Race to 300
1 Pt Back Squat
2 pts Front Squat
3 pts OHS
1 pt ABMAT Sit Up
2 pts Butterfly Sit-Ups
3 pts Roman Sit-Ups
1 pt DB Push Jerks
2 pts DB Push Presses
3 pts DB Strict Presses
You pick the exercises.
Lanes
Power, 4rds each
EMOM
Min 1: 7 Ball Slams
Min 2: 5 Box Jumps
then
EMOM, 4rrds
Min 1: 6 SB Over Shoulder Toss
Min 2: 6 Burpee Broad Jumps
1 min on, 90 seconds off
Sprint Chipper
6 Attempts, Jump Round
50/40 Cal Bike 75/55 Cal Rower
50 Kip Swings
50 KBS
BOXES
Clean Complex, 10×1, EMOM
Hang Squat Clean + S2O + Semi Squat Clean + S2O
20 Min AMRAP
50 Jump Ropes
10 Muscle Clean
20 HRPU
Every 3 minutes 4 burpees (+4 each time)
BOXES
Hold and Strength
Every 3 minute, x6
30 Sec Farmers Hold
30 Sec Wall Sits
Back or Front Squat
For Time
6 – 12 – 18 – 12- 6
Box Jump Overs
DB Hang Snatch
LANES
Strength 10 min,
EMOM: Strict Pull Up 10×5
Every 2 min: DL (banded 5×5)
18 min cap
2 Min max effort Wall balls
score
over 50 reps
10 rds
10 DL walking lunges
6 DB Plank Rows
8 DB Floor Press
40-49 reps
5rds
20 DL walking lunges
12 DB Plank Rows
16 DB Floor Press
39 or less
1 rd
100 DL walking lunges
60 DB Plank Rows
80 DB Floor Press
Boxes
5RFT
12 SDHP
9 Burpees
6 KBS
2 min rest
For Time
60 KBS
45 Burpees
30 SDHP
ASSIGN BOXES
Tabata – 1 Exercise 8 times in a row
Rower/Bike
Push Ups
DB Cleans
Irish Get Up
Jump Rope