Back Squat 10-8-6-4-2 3 Tough Sets Front Rack Reverse Lunge x 10 3 Tough Sets Hip Thrust x 12
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Strict Press 5-4-3-2-1 Reps In Partners, Assault Bike 5 Miles Non biking Partner Accumulates As Many Wall Walks As Possible Partners Switch Every .5 Miles
In Partners, Row 5K Non Rowing Partner Accumulates As Many Rope Climbs As Possible Partners Switch Every 500 Meters Score = Time and Rope Climbs Level 1 – Supine to Standing Level 2 – Rope Climb
15 Minutes To Build To a Heavy Set Snatch Pull + Snatch 7 Minutes AMRAP 7 Sandbag Cleans 40 Double Unders Level 1 – 85/65#, 20 Double Unders Level 2 – 100/85# Level 3 – 125/100#
5 Tough Sets Weighted Dip x 5 Level 1 For Time 27 DB Thrusters 30/20# 15 Pushups 21 DB Thrusters 30/20# 15 Pushups 15 DB Thrusters 30/20# 15 Pushups 9 DB Thrusters 30/20# 15 Pushups Level 2 – 3 Muscle-ups, 45/30# Level 3 For Time 27 DB Thrusters 45/30#...
Level 1 18 Minutes AMRAP 12 Hanging Tucks 12 Deadlifts 155/105# 12 V-Ups 12 Russian Swings 53/35# Level 2 – T2B, 185/125#, 70/53# Level 3 – T2B, 225/155#, 106/70#
5 Tough Sets Front Squat x 5 (Compare to 7/12, Go For More) 3 Tough Sets Weighted Lunge x 10 (Compare to 7/12, Go For More) 3 Tough Sets Barbell Hip Thrust x 12
Push Press 5-4-3-2-1 Reps In Partners Level 1 3 Rounds For Time 15 Synchro DB Ground to Overheads 30/20# 40 Jumping Pull-ups Level 2 3 Rounds For Time 15 Synchro DB Ground to Overheads 45/30# 40 Pull-ups 12 Minutes Time Cap Level 3 – 50/35#, 20 Bar Muscle-ups