Blog Archive

For time:
40 double unders
10 box jumps
30 double unders
15 box jumps
20 double unders
20 box jumps
10 double unders
25 box jumps

5 Rounds for time.
400m Runs
30 Box Jumps
30 Wall Balls

20 Rep Back Squat

Three rounds 9-7- and 5 reps, for time of:

Muscle-up

135 pound Squat snatch

21-15-9

Sots Press (35/45)
10m Lateral slide.

Max Rep Pull-ups

Then, 15 mins to establish:

1 Rep Max Deadlift

Add pull-ups and deadlift weight for final score.

12 Deadlifts (225/155)
24 Lateral Hurdle Jumps 12″

5 Rounds for time.

AMRAP in 12 mins.

Overhead Walk 20m (95/65#)
10 Back Squats
Overhead Walk 20m (95/65#)
10 Front Squats

3 Rep Max Floor Press in 15 Mins,

Then,

Pushup Ladder

5 Rounds for time:
10 HSPU
15 Deadlift (155/115)
20 SDHP (55/35)