20 minutes
Deadlift (90% of 1RM)
70% 1X3
80% 1X3
90% 3+
80% 3+
16 min AMRAP
12 Cal Row
12 Power Cleans (115/75)
6 Front Rack Lunges
6 Barbell Burpees
RX+ (135/95)
6 min EMOM
6 Ring Dips
Max Effort Sit-ups
2 minute Rest
6 min EMOM
9 Wallballs (20/14 @ 10ft)
Max Effort Box Steps (24/20)
2 minute Rest
6 min EMOM
12 KB Swings (1.5/1)
Max Effort Air Squats
3 Rounds
200M Run
12 Pull-ups
6 Squat Cleans (135/95)
3 minute Rest
3 Rounds
6 Squats Cleans (155/105)
12 Chest to Bar Pull-ups
200M Run
RX+ (165/115) (185/135)
20 minutes
Bench Press (90% of 1RM)
70% 1X3
80% 1X3
90% 3+
80% 3+
After each BP set do a set of max effort strict Pull ups or Ring rows
2 Rounds
7 min AMRAP
8 Burpees
16 Sit-ups
1+ Rope Climbs *add 1 rope climb per rd
2 min Rest
22 min AMRAP
8 shoulder press (rx 75/55)
19 deck squats
300m run
RX+ (115/75)
Score is weight moved.
15-12-9 reps for time of:
Hang Squat clean, (95/65)
Burpee, bar-facing
Rest 3 minutes
15-12-9 reps for time of:
Burpee, bar-facing
Push Jerk
RX+(135/95)
Athlete will have 7 minutes to accumulate as many meters as possible. Athlete will be responsible for tracking their meters and deciding what “dots” to run to in order to track meters accurately.
5 minute Rest
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Womens RX Wallball 14#, SDLHP 1.5p, Pushpress 55#
5 Rounds
400M Run or 500M Row
8 Snatches (95/65)
4 Pull-ups
4 Toes to Bar
RX+ (115/75) & Pull-ups/T2B without coming off the bar for all 8 reps
Max Effort 400m Run
4 minutes to run
300m
3min to run
200m run
2min to run
100m run
1min to run
5 minute Rest/Transition
Athlete will record each run separately.
10 minute AMRAP
10 Shoulder to Overhead (# athletes choice)
200M Run
Score is total weight moved.
1,000M Row
Then
10-9-8-7-6-5-4-3-2-1
Front Squat (135/95)
Burpees
Then:
100 Double-unders
RX+ (175/115)