A. Three sets of:
Back Squat x 10 reps @ 31×1
Rest 90 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 90 seconds
B. In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry
10/5 Calories of Assault Bike
50-Foot Walking Lunges with KB Farmer’s Carry
*Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM Back Squat
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-85%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 70-75%
B. In teams of two, complete four rounds each of:
Row 500 Meters
50-Foot Walking Lunges with KB Farmer’s Carry (24/16 kg KBs)
50 Double-Unders
50-Foot Walking Lunges with KB Farmer’s Carry
*Partner B may begin rowing as soon as Partner A vacates the rowing machine. If Partner B completes the 500 meter row before Partner A has completed the second set of Walking Lunges, they must wait for their partner to return with the KBs before starting their Walking Lunges.
A. Five sets of:
Front Squat with a Pause x 4-5 reps @ 4111
Rest 3 minutes
B. Every 3 minutes, for 24 minutes:
Power Clean Push-Jerk Barbell Cycling
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 60%
*Set 4 – 5 reps @ 60%
*Set 5 – 3 reps @ 65%
*Set 6 – 2 reps @ 70%
*Set 7 – 2 reps @ 70%
*Set 8 – 1 rep @ 80%
*For these sets, the goal is to keep the barbell in your hands and complete the reps effeciently and unbroken.
C. Complete as many rounds and reps as possible in 12 minutes of:
9 Deadlifts (225/155 lbs)
7 Bar Muscle-Ups
5 Squat Cleans (225/155 lbs)
D. Three sets of:
Banded Good Mornings x 30 reps
Rest 30 seconds
Banded March x 2 minutes
Rest 30 seconds