2 Rounds
25 Deadlift @ 225/155lb
25 Push Ups
25 Wall Ball @ 20/14 lbs
25 Box Jumps @ 24/20″, Step Down
MCx: 225/155, 20/14, 24/20″
MAx: 185/135, 15 push ups, 14/10, step 24″
MVx: 15 reps, 155/105, knee push up, 10/6, step […]
6 x on the 2 Minute
2 Push Jerks
*build to a moderately heavy weight
400 Meter Run
15 Shoulder to Overhead
400 Meter Run
12 Shoulder to Overhead
400 Meter Run
9 Shoulder to Overhead
MCx: 155/105
MAx: 300m, 115/75
MVx: 200m, 75/55
GOALS + GUIDANCE: Run the 400’s in about […]
AMRAP 22
800/600 Meter Row
40 Eye-Height KB Swings
200m KB Suitcase Carry
500/400 Meter Row
20 KB Swings
100m KB Suitcase Carry
MCx: 53/35
MAx: 35/26
MVx: 600/400m, 26/18, 400/300m
GOALS + GUIDANCE: Spend less than 4 minutes on the first row, then motor through the eye-height swings in 2 sets of 20 reps to manage your grip. Use […]
8 x AMRAP 2
24 Double Under
12 Sit-Up
8 Pull ups
Rest :30 between rounds
MAx: 8 attempts, 4 (band)
MVx: 30 singles, 12 ring rows
GOALS + GUIDANCE: Complete the dubs in :30 or less, the sit ups in :30 or less and keep the kipping pull ups unbroken for as long as possible. Target 2 rounds […]
1 Rep Max
*20 minutes
AMRAP 7
10 Walking Lunges
5 Hang Power Cleans
MCx: 135/95
MAx: 115/75
MVx: 75/55
GOALS + GUIDANCE: Do 10 walking lunges total right into 5 unbroken hang power cleans. Every round takes about :30-:45. Target 10 rounds.
6 x on the 2:30
3 Reps at 80%