SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
4 rounds for time:
10/8 calorie echo bike or ski
12 sumo deadlift high pulls
15 burpees over bar
L1: 45/35
L2: 75/55
L3: 95/65
12 minute EMOM:
3+ strict pull-ups
L1: 5+ rack pull-ups or true ring rows
L2: 3+ strict pull-ups
L3: 5+ strict pull-ups
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
20 minutes to establish
4 x 4 minute AMRAP:
350m row or 300m ski
15 HSPU
10 front squat
Rest 90 seconds between rounds
L1: 45/35
L2: 95/65
L3: 115/85
Score = total reps over 4 rounds. Pick up where you left off.
Accessory: 3 x 10 stagger stance deadlift
For time:
*21*18*15*9*
Pull-up
Deadlift
*200m run
L1: 95/65
L2: 205/135
L3: 225/155
In teams of 2…
28 minute AMRAP:
50 wallballs (20/14#)
*50 calorie echo bike
30 single arm devil press
*50 calorie ski
50 single arm overhead DB lunges
*400m run (or 200m DB front rack carry)
L1: 15/10+
L2: 35/25+
L3: 50/35+
http://youtu.be/mvBTGx5zu5I
Superset: Rear foot elevated RDL 4 x 10
8 minute AMRAP:
10-9-8-7-6-5-4-3-2-1
Pull-ups
Snatches
In remaining time: Max double unders
Rest 3 min
8 minute AMRAP:
10-9-8-7-6-5-4-3-2-1
Thrusters
KB swings
In remaining time: Max double unders
L1: 45/35; B/P
L2: 75/55; G/Y
L3: 95/65; R/G
Score = total double unders over both AMRAPs
12 minute EMOM:
3/1 ring muscle-ups
L1: 2 jumping muscle-ups or 6-8 ring dips or box dips
L2: 3/1 ring muscle-ups
L3: 5/3 ring muscle-ups
For time:
100 calorie row
75 box jumps
50 dumbbell snatches
30 burpees over DB
L1: 20/10+
L2: 35/25+
L3: 50/35+
15 minutes
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Accessory: 3 x 10 single leg deadlifts per side
For time:
Buy in: 1000m row or 800m run
5RFT:
10 deadlift
15 toes to bar
Cash out: 1000m row or 800m run
L1: 95/65
L2: 205/135
L3: 225/155
3 x 10 banded face pulls
5 rounds x 1 minute stations, each for reps:
1. Overhead squat
2. Burpees over bar
3. Calorie echo bike or ski
4. Rest
L1: 45/35
L2: 75/55
L3: 95/65
Athletes may start at different stations, but every athlete should end the round with rest.
Score is total reps