3 rounds
2 min
200M
8 C2D Push-ups
Max Effort SDLHP (1.5/1)
2 min
200M
8 C2D Push-ups
Max Effort KB Swings
2 min
200M
8 C2D Push-ups
Max Effort Goblet Squats
2 min Rest
Round 2 distance 150M
Round 3 distance 100M
Score is total Max Effort reps. Athlete must complete at least one KB movement per 2 min interval in order to RX.
15 min
Build to your heaviest set of:
1 Clean
1 Hang Clean
Athlete may squat or power, but bar may not touch the ground in between clean /hang clean.
10 min AMRAP
2 Cleans (75% of ORM achieved today)
3 Hang Cleans
10 Pull-ups
10 min EMOM (no measure)
Minute 1: Rope Climb(s)
Minute 2: Plank Hold
Athletes should focus on working technique in the Rope Climb.
Some technique tips
https://www.youtube.com/watch?v=53WgYmEwGh4
3 Rounds
500M Row / 400M Run
15 Deadlifts (225/155)
10 HSPU
RX+ Deficit HSPU 45#
10 minutes AMRAP
10 Wallballs (20/14 @ 10ft)
20 Sit-ups
5 minute Rest
10 minute EMOM
8 Overhead Squats (75/55)
Max Effort Barbell Burpees
Athlete will combine scores for total reps, 8 OHS count as part of rep score.
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
16 min amrap
2 mason twists
2 parelette Jumps
2 up downs
4,4,4
6,6,6
2 min rest
Max Effort 400m Run
For Time:
Athlete can complete in any sequence and partition as needed
10 Rope Climbs
1600M Run
5,000/3,000 # of Hang Snatches
20 Rounds For Time
1 Squat Clean (115/75)
2 Front Squats
20 Double unders
Rx+ (175/115) & Unbroken D/U
Shoulder Press Sequence
10 @ 50% x 8 @ 60% x 6 @ 70% x 4 @ 80% x 2+ @ 90%
Athlete should record 2+ set at 90%
18 minute AMRAP
12 WB Sit-ups (20/14@ 5ft)
12 WB Lunges (ball must stay above waist while lunging)
12 KB Swings (1.5/1)
Athlete will Run 200M with MB on minute 2, 5, 9, 13, 16
10 min AMRAP
10 Ring Dips
10 Box Jump Overs (24/20)
5 min Rest
20 Clean and Jerks (155/105)
Athlete will have two scores, reps and time.
Cash Out (no measure)
100 Sit-ups/GHD
75 Good Mornings