 30 reps of push-up
15 reps of deadlift at 225 lb 500 m run 30 reps of pull-up 15 reps of push press at 135 lb 500m run 30 reps of air squat 15 reps of front squat at 135 lb 500 m run 15 reps of deadlift at 225 lb 30 reps of push-up God Keep Our Land Glorious and Free!
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 Weighted Pull Ups
1-1-1-1-1-1-1 Then: 10-1 Pull Ups Ring Dips Bonus: Max Hollow rock for Time  Zercher Squat
2-2-2-2-2-2 Then: 5 rounds 200m Farmers Walk (65/45) 10 - Fat Bar Dead Lift (200/120) 5 - Zercher Squats (200/120)  45:00 AMRAP
Any combination of running, rowing or Double Unders as far as possible in 45:00 For scoring purposes, 1 Double Under = 5m  Push Press 1-1-1-1-1-1-1
Then: 12min AMRAP 15 - DU's 10 - box jumps (24/20) 5 - Push Press (135/9)  50 Pull-ups
50 Deadlift (135/95) 50 Push-ups 50 KB Swings (35/25) 50 Back Squat (135/95) 50 Knees to Elbows 50 DB Floor press (65/40) 50 Thrusters (45/30) Brodi's first ever Pull Up. Kathy got hers moments later! Keep up the good work ladies!  Overhead Squat 3-3-3-3-3 Then: For time: 95 pound Overhead squat, 30 reps 7 Muscle-ups 95 pound Overhead squat, 20 reps 5 Muscle-ups  3-3-3-3-3 Hang Clean Then: 7:00 AMRAP 3 Hang Power Cleans, 115/75lbs 6 Push Ups 9 Air Squats  5 Rounds
Deadlift Burpees (1:00 work/1:00 rest after each movement) Male Deadlift Rx: (135/185/225/275/ 315) Female Deadlift Rx: (75/95/115/155/205) Each round Deadlift weight increases |
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