50-40-30-20-10 reps for time of: Wall ball shots, 20/14# Push-ups Fitness -Reps: 25-20-15-10-5 reps -WB: 14/10#, 9′ target -PUs: knees
A. Accumulate THREE minutes of a plank hold — record how long your were able to hold first attempt. B. 21-18-15-12-9-6-3 reps for time of: Toes-to-Bar Shoulder press, 95/65# Fitness T2B: Knee raises SP: 65/45#
18-minute AMRAP of: 2 Power Cleans, 185/125# 8 Pull-ups 16 Sit-ups Fitness PC: 135/95# PUs: Ring rows / jumping
Back squat: 5 x 5 (5-5-5-5-5)* *All sets shall be executed at 80% of 1RM. Note: if you do not have a current 1RM, work with sets of five and continue to add load, working off a perceived exertion. These sets should be heavy and challenging, relative to your current fitness level and ability.
Partner Workout! Five rounds for time of: Run 400 meters 30 Thrusters, 45/35# 30 Box jump-overs, 24/20’ *Partners will share the reps equally (i.e., each partner will do 15 reps of thrusters and 15 reps of box jump-overs each). Only ONE person working at a time, with the exception of the run, which shall be done together. Fitness Box jump overs: do box step-overs