Death By, Back Squats, 70-75%
7 Min
5RFT (counting plank at the end as well), 25 min cap
5 Semi Squat Cleans (185/125)
10 Lateral Bar Over Burpees
20/14 Cal Bike (or Rower) (record how long it takes you to do the bike each round)
After the 5 rounds are complete, perform a plank
The plank time is the accumulated bike cal times from the 5 rounds added up.
In summary, record the time it takes to complete the bike cals for each of the 5 rounds. add that 5 times up. That added up number is the time for your plank. So everyone’s plank time at the end will be different.
Every 90 sec complete, for 5 rounds
2 Strict HSPU (add 2 every round)
10 Pull Ups (subtract 2 every round)
11 Min AMRAP
15 Box Jump Overs (24/20)
15 Kip Swings
1 lap run (indoor mod 200-meter row or 1 min bike)
Every 90 sec complete, for 5 rounds
10 Strict HSPU (subtract 2 every round)
2 Pull Ups (add 2 every round)
Skill: Snatch and OHS
35 Min Partner AMRAP
Row 60 Cal Each
4 Rounds total (not each) of:
2 Rope Climbs
12 KBS (70/50)
(Alt every round)
Row 40 Cal Each
4 Rounds total (not each) of:
2 Rope Climbs
12 KBS (70/50)
5 Snatches (135/95)
(Alt every Exercise)
Row 20 Cal Each
4 Rounds total (not each)of:
2 Rope Climbs
12 KBS (70/50)
5 Snatches (135/95)
10 Overhead Squats
(Alt. every minute. Pick up where your partner left off)
Every 90 sec complete, for 6 rounds
2 Floor Press (add 2 every round)
12 Bentover Rows (subtract 2 every round)
Ladder – For Time, 15 min cap
15-12-9-6-3
Thrusters (115/75)
SDHP
Every 90 sec complete, for 6 rounds
12 Floor Press (subtract 2 every round)
2 Bentover Rows (add 2 every round)
Deadlifts, 5 Sets
5-4-3-2-1
Every 90 Sec
Set 1: 5 reps
Set 2: 4 reps
…
22 Min of Fun
Start Clock…
Complete 500 Double Unders/1000 Single Unders
Every trip up after 5 successful jump ropes
Complete
7 Wall Balls (30/20)
5 Pull Ups (FB Chest to Bar)
3 Deadlifts (275/185)
*If you struggle to string jump ropes, then Every trip up after doing 15 successful jump ropes”.
Basically, complete 1 round of the 7-5-3 every time you mess up on the jump after doing 5 or 15 in a row. The more often you mess up, the more of the 7-5-3 you have to do.