for time:
run 600m together
100 power snatches 75/55
run 600m together
75 power snatches 95/65
Run 600m together
50 power snatches 115/80
run 600m together
*during the run each team must carry 70/50lb of weight, it can be medballs, a DB or KB or plates and medballs.
3 rounds for time of:
10 chest to bar pull-ups
10 front squats 165/110
10 burpees
3 rounds for time of:
50/35 cal row
100 double unders
200m farmer carry 70/53
3 position clean + split Jerk
4 x :20 Work / :10 rest (each movement)
sit-ups
deadlift 155/105
sit-ups
deadlifts 155/105
AMRAP 4 MINUTES
15-12-9
wall balls 20/14
chest to bar pull-ups
max cal ski/bike/row in remaining time
REST 4 MINUTES
AMRAP 4 MINUTES
15-12-9
wall balls 20/14
toes to bar
max cal ski/bike/row
REST 4 MINUTES
AMRAP IN 4 MINUTES
15-12-9
wall balls 20/14
pull-ups
max cal ski/bike/row in remaining time
For Time:
21-15-9
Sumo Deadlift Highpull (95/65)
Push Press (95/65)
Lateral Burpees Over The Bar
For a time:
50 cal row
50 ft walking lunge
40 cal row
50 ft walking lunge
30 cal row
50 ft walking lunge
20 cal row
50 ft walking lunge
10 cal row
50 ft walking lunge
0-10 minutes
run 1 mile
max clean and jerks 135/95
10-13 minutes
rest
13-20 minutes
run 800m
max power snatch 115/80
20-23 minutes
rest
23-27 minutes
run 400m
max thrusters 95/65
3 rounds for time of:
500m row
12 burpees
21 box jumps 24/20
25 deadlifts 185/135
50 wall balls 20/14
1000m row/ski
-or-
1000m run
-or-
50/35 cal assault bike
