A. 15 minutes to work up to a heavy set of THREE Power Cleans B. Three rounds for time of: 50 Double-unders 15 Deadlifts, 225/155 lbs *8-min cap Fitness -Double-unders: 2x singles -Deadlifts: 155/110 lbs
A. 15 minutes to work up to heaviest set of 6 (total) front rack lunges (alternating legs) B. 12 minutes to complete the following: Row 1,000 meters 50 Burpees Then, with the remaining time on the clock, complete as many rounds as possible of: 5 Air squats 5 Sit-ups Score is total reps of the couplet. Fitness -Row 750 meters -30 Burpees
Every minute, on the minute, for 15 minutes: 1 Press 2 Push Presses 3 Push Jerks *Working weight should be around 70% lf your 1RM STRICT press.
A. Max L-sit hold on parallettes: 3 attempts B. 1o rounds for time of: 5 Pull-ups 5 Toes-to-Bar 5 Push-ups 8-min cap Fitness -Pull-ups: jumping or ring rows -Toes-to-Bar: knee raises
Teams of TWO! For time: Row 2000 meters, then immediately complete the following: 17 Burpees 17 Situps 17 Box Jumps 24”/20” 17 Pull-ups 17 Wall Balls 20#/14# 17 Pull-ups 17 Box Jumps 17 Situps 17 Burpees Partners MUST row equal amount of distance. Each team must complete 100 air squats before moving on from the row (squats may be done while team member is rowing). Fitness -Box Jumps: Step-ups 20”/18” -Pull-ups: Ring rowsJumping C2B -Wall Ball: 14#/10#