3 RFT Of:
1Km Run
Rest 3 minutes
800 meter Run
Rest 2 minutes
400 meter Run
Rest 1 minutes
Score= total time with rest.
16 minutes AMRAP Of:
15 Thrusters
12 HPC
9 STO
6 Front Squats
*Use a weight that makes sense. Goal is to try and do the Thrusters & HPC unbroken every round.
5 Rounds For Quality Of:
20 Sit-Ups
1 minute Plank
20 V-Ups
*Rest as needed between rounds.
For Time:
60 Burpees
30 Air Squats
60 Burpees
30 HR Push-Ups
60 Burpees
30 Lunges (each side)
4 Intervals Each For Time:
6 Sandbags OTS
9 Sandbag Squats
12 Alternating Sandbag Squats (Front Rack)
*Rest 2 minutes between intervals.
21-15-9 RFT Of:
Hang Power Snatch
OHS
*Choose a weight you can do at least 7 unbroken reps with for both movements.
For Time:
3Km Run
33 Air Squats
2 Km Run
33 Air Squats
1Km Run
33 Air Squats
*Scale distance as needed.
For Time:
50 Tuck Jumps
50 HR Push-ups
50 Air Squats
50 HSPU
50 Alternating Lunges
50 Sit-ups
50 Burpees
For Time:
1Km Run
100 Sit-Ups
1Km Run
100 Thrusters (DB/Barbell)
1Km Run
100 Alternating Lunges
50 RFT Of:
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 HSPU
4 Rounds For Time:
10 Clean & Jerks
20 Sit Ups
10 Clean & Jerks
15 Bar Facing Burpees
*Can be completed with a barbell or dumbbell.
Dumbbell = 8R/8L each round
5 RFT Of:
10 HSPU (Scale: Pike)
12 Alternating Front Rack Lunges
10 S2OH (DB: 10R/10L)
15 Jumping Squats
For Time:
1000m Run
25 Thrusters
800m Run
20 Thrusters
600m Run
15 Thrusters
400m Run
10 Thrusters
200m Run
5 Thrusters
For Time:
1Km Run
Then, 5 Rounds of:
20 Air Squats
20 Burpees
20 Sit-Ups
20 Alternating Reverse Lunges
1Km Run
5 Rounds Of:
1 minute ME Air Squats
1 minute ME Burpees
1 minute ME Sit Ups
1 minute ME One Arm Shoulder Press (DB/KB)
1 minute Rest
Score=Total Reps.
For Time:
8Km Run
*After each 5 minute run interval:
50 Air Squats
50 Push-Ups
Every 2 Minutes on the Minute x 7 Rounds
Complete:
8 Devils Press
6 Burpees
Max Alternating Lunges
3 Rounds Of:
200m Farmers Carry (Left)
30 Goblet Squats
200m Farmers Carry (Right)
30 Hand Release Push Ups
