10 Rounds
400 Meter Run
15 Wall Balls
120 Suitcase Farmer Carry
9 Burpees
MCx: 20/14, 53/35
MAx: 300m, 14/10, 35/26
MVx: 200m, 10 wb 10/6, 26/18, 6 in+outs
GOALS + GUIDANCE: This will be a GRIND! Settle into a steady run pace (2:00-ish per 400m) you can maintain across all rounds. Go unbroken on wall balls […]
40 Cal Row
40 Deadlifts
4 Bar Muscle Ups
30 Cal Row
30 Push Press
3 Bar Muscle Ups
20 Cal Row
20 Front Rack Lunges
2 Bar Muscle Ups
MCx: 135/95
MAx: 30-20-10 cals, 115/75, 8-6-4 strict pull ups
MVx: 20-15-10 cals, 30-20-10 barbell 75/55, 16-12-8 ring rows
GOALS + GUIDANCE: From the start, keep a moderate pace the […]
7 Rounds
10/10 DB Hang Snatch
300 Meter Run
MCx: 50/35
MAx: 35/20
MVx: 25/15, 200m
GOALS + GUIDANCE: Complete 10 db hang snatches on one side, then 10 reps on the other. The snatches will take 40-50 seconds to complete. Then run at a moderate to fast pace for the 300 meters, with the […]
30 Pull Ups
90 Sit Ups
270 Double Unders
MAx: 15 pull ups (band), […]
