A.
Every minute, for 12minutes (4 sets)
Minute 1 – Strict Handstand Push-Ups ME in 45seconds
Minute 2 – Alternating Pistols x 10-12 reps
Minute 3 – Toes to Rings x 4-6 reps
B.
For time:
Run 800 Meters
15 Deadlifts 120/90
30 Press Ups (HR)
Run 400 Meters
10 Deadlifts
20 Press Ups (HR)
Run 200 Meters
5 Deadlifts
10 Press Ups (HR)
18min Time Cap
A.
8mins to establish a 1RM weighted Pull up
B.
Teams of two complete the following
2000m Row
50 Pull-Ups
60 Burpees
70 Wall Balls 9/7
2000m Row
30min Time Cap
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Shoulder Press x 2-3 reps @ 20X1
B.
Five rounds for time of:
10 Push Press 52.5/35
Double-Unders x 30 reps
A.
Every two minutes, for 20 minutes (10 sets):
Power Clean x 1 rep (working around 85%-90)
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Power Cleans 61/43
10 BOBs
A.
Every 2mins for 16 minutes
Back Squat x 5
(work around 70% from the first set)
B.
5 rounds of
10 Front Squats 70/50
200m run
“The Seven”
7 Rounds of:
7 HSPU
7 Thrusters 60/40
7 K2E
7 Deadlift 110/80
7 Burpees
7 KB Swing 32/24
7 Pull ups
40min Time Cap
A.
20mins to establish a 1RM Clean & Jerk
B.
2K Row for time.
A.
20mins to establish a 1RM Deadlift
B.
“Helen”
3 rounds of:
400m Run
21 KB Swings
15min Time Cap
A.
15min to establish 1RM Thruster
B.
2min ME Strict Pull Ups
C.
2min ME T2B
D.
2min ME DU’s
*Rest 4-5min between sections
A.
Within 15min to establish a 1RM Back Squat.
B.
Within 15min to establish a 1RM Bench Press.
C.
500m Row for Time