For Time:
800m Run
then:
10 rounds
5 pullups
4 burpee box jumps 24/20
3 power clean 185/125
then:
800m Run
LIFE
40 man makers 30/20
*every minute complete 5 hanging knee raises.
SPORT
40 Bear Complexes 95/65
*every minute complete 5 Toes to Bar
-one complex is power clean, front squat, shoulder press, back squat, shoulder press.
getting heavier
LIFE
5 rounds
6 devils press 30/20
150 single jump rope
12 air squats
SPORT
5 Rounds
6 Devils press 50/30
40 double unders
8 front squats 95/65
LIFE
12 min AMRAP
10 deadlift 95/65
15 KB Swings 55/35
20 situps
SPORT
12 min AMRAP
10 deadlift 135/95
15 KB Swings 70/55
20 situps
LIFE
4 Rounds
10 Medball Clean 30/20
8 dips on dip station
6 Box jump 20/16
250 M Row
SPORT
4 Rounds
10 Power Clean 135/95
8 ring dips
6 box jumps 24/20
250 m Row
LIFE
Burpee Fran
21.15.9
DB Thrusters to a ball 30/20
toe pullups
burpees
SPORT
21.15.9
Thruster 95/65
Pullups
Burpees
Teams of 2 Complete:
2 Rounds
40 back squats 95/65 RX+ 135/95
1500m Row
40 Power Cleans 95/65 RX+ 135/95
1000m Row
40 S2OH 95/65 RX+135/95
750m Row
40 Pullups
500m Row
40 Box Jumps 24/20 RX+ 30/24
*team works in “you go, I go”
*weights taken from floor
Buy in:
1000m Row
Then:
10 min to establish a 1 RM in
Clean (full squat)
Then:
Buy out:
800m Run
* if needed can swap run for row and vice versa.
30 min EMOM
min 1: 8-10 hand release pushups
min 2: 5-8 T2B (scale with 30 sec bar hang)
min 3: 10-15 wallballs 20/14
* remember each minute should be about 30-40 sec of work with 20-30 sec rest.
*Keep work consistent. Manage fatigue and keep range of motion.
*Count up total reps for score
LIFE
AMRAP 15 MIN
4 Snatch 65/45
12 jumping lunges
6 Burpees
10 straight arm lat pull down
SPORT
15 min AMRAP
5 snatch 95/65
10 OVH walking lunges
5 burpee over bar
1 rope climb
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