For time: 1,000 meter row 20 Deadlifts, 275/185# 30 Handstand Push-ups 40 Burpees 50 Lunges (alternating) 60 Double-unders 70 KBS, 16/12kg 80 Sit-ups *30-min cap Fitness -Row: 500 meters -DLs: 135/95# -HSPUs: Inverted or other mod -Burpee: Squat thrust -DUs: 2x singles -KBS: 12kg or less (Russian only)
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.