20 Minutes To Build To a Heavy Power Clean 7 Rounds For Time Run 200 Meters 3 Power Cleans Level 1 – 115/75# Level 2 – 165/115# Level 3 – 225/155#
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7 Tough Sets Bench Press x 3 7 Minutes AMRAP Level 1 25 Double Unders 5 Pull-ups 5 Push-ups or Dips Choose the Variation of Pull and Push that Will Challenge you Level 2 50-40-30-20-10 Reps of Double Under 5-4-3-2-1 Reps Bar Muscle-ups Upon Finishing the 1 Set of...
In Partners, 4 Rounds For Time Run 400 Meters 20 Power Snatches I Go/You Every 5 Reps Select a Load That Challenges You In This Capacity
15 Minutes AMRAP 10 Back Squats 20 Weighted Step-ups 24/20” 500 Meter Row Level 1 – 95/65#, 30/20# Level 2 – 135/95#, 45/30# Level 3 – 185/125#, 45/30#
7 Tough Sets Push Press x 3 For Time 100 Double Unders 30 Toes To Bar 30 Push Jerks 30 Toes To Bar 100 Double Unders Level 1 – 50 Double Unders, Tucks, 95/65# Level 2 – 135/95# Level 3 – 185/125#
15 Minutes EMOM Min 1 – 100′ Suitcase Carry (Heavy) Min 2 – Dip (Bar or Ring) x 8-15 Reps* Min 3 – GHD Sit-up x 8-20* *Vary Reps By Skill/Strength Level Then in Partners 11 Minutes AMRAP 30 Calorie Assault Bike 30 Burpees (Target) All I Go/You Go
5 Tough Sets Front Squat x 5 Level 1 4 Rounds For Time 30 Wall Ball Shots 20/14# 45 Seconds Handstand Hold Level 2 4 Rounds For Time 30 Wall Ball Shots 20/14# 25′ Handstand Walk Level 3 – 50′ HS Walk
Level 1 5 Rounds For Time 20 Russian Swings 15 Pull-ups 6 Sandbag Cleans 85/65# 3 Rope Climbs Level 2 5 Rounds For Time 20 Russian Swings 70/53# 15 Pull-ups 6 Sandbag Cleans 125/100# 3 Rope Climbs 22 Minute Time Cap Level 3 5 Rounds For Time 20 Russian...