PART A Back Squat On the minute x 9 (3 Rounds) Minute 1 - 5 Reps @ 75% Minute 2 - 3 Reps @ 80% Minute 3 - 1 Rep @ 85% PART B Front Rack Reverse Lunge 3...
PART A For time 21 Overhead Squats (42.5/30) 200m Run 21 Thrusters (42.5/30) 200m Run 15 Overhead Squats 200m Run 15 Thrusters 200m Run 9 Overhead Squats 200m Run 9 Thrusters 200m Run PART B Turkish Get Up Practice
PART A Romanian Deadlift (RDL) 4 x 8 Rest 90 seconds between sets PART B As many rounds as possible in 15 minutes 1 Rope Climb 12 Double Dumbbell Push Press (22.5/15) 1 Rope Climb 100 Metre Run With...
PART A "Helen" 3 Rounds for time 400m Run 21 Kettlebell Swings (24/16) 12 Pull ups PART B 4 Rounds (not for time) 8 Floor Press Max Effort Set of Strict Pull ups Rest 2 minutes between rounds
In Teams of 3, Complete as many reps as possible of: In 7 Minutes 50 Push Press (52.5/35) 50 Push Press (60/42.5) As many reps in remaining time of Push Press @ 70/50 REST 3 Minutes In 7 Minutes 50...
"Daniel" For time 50 Pull ups 400m Run 21 Thrusters (42.5/30) 800m Run 21 Thrusters (42.5/30) 400m Run 50 Pull ups "With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al...
PART A Push Up Plank Walk Outs Complete 5 sets of 5 reps with a 5 second hold in each rep PART B With a partner, complete as many rounds as possible in 20 minutes of 200m Sandbag Run...
PART A Overhead Squat Build to a heavy set of 3 PART B As Many Rounds as Possible in 12 minutes 2 Power Snatch (60/42.5) 4 Overhead Squats (60/42.5) 20 Ball Slams (12/9)