Find 1RM Thruster
Then: 3 Rounds 5 – Thrusters (95/65) 10 – OH Lunges (95/65) 15 – SDHP (95/65)
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15:00 to find max:
Sled Pull Sled Push 10:00 to find max: Rope Climb 21-15-9
KB Swings (75/45) Box Jumps (30/24) Then: 1000m Row Sprint Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. 2 Rounds - Max L-Pull Ups
2 Rounds - Max L-Chin Ups Then: 10:00 AMRAP 10 Pull Ups 10 Walking lunges 10 Push Ups Split Snatch
3-3-3-3-3-3 Then: For Time: 100 V-ups 50 KB Swings (75/45) 10:00 min to find
2RM (1 each arm) Turkish Get up Then: 5 rounds for time: 8 – Chest to Bar Pull Ups 10 – Dips 8 – DB Push Press (45/30) 10 – DB Clean (45/30) Tabata: (20/10)
Rotating plate lunges (25/10) Overhead Plate Jumping Split Squats (25/10) Russian Plate Twists Burpees Plate Thrusters (25/10) 2 rounds for time
15x Front squat (115#/75#) 20x Pull-ups 15x Push-press (115#/75#) 30x KTE 15x Back squat (115#/75#) 40x Push-ups Then: 1:00 max box jumps Deadlift
3-3-3-3-3 10:00 AMRAP 12 – Seal Jacks 10 – Clean Wall Ball’s 8 – Push Ups w/ Feet on Med ball |
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