Strict Pull-up

5 x 3

+

Farmer’s Carries

3 x 200m

 

5 Rounds for Time:

2 Rope Climbs

10 DB Hang Power Clean (40/25)

400m Run

**Rest 1:00 between rounds


Time Cap: 27:00

Back Squat

**Calculate off of 90% of 1RM

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

 

For Time:

Karen

150 Wall Balls (20/14)

Deadlift

5 x 5 @ 70%

 

For Time:

500m Row Buy-in

 

then, 4 Rounds:

10 Burpee Box Jump Over

10 Mean Makers (50/35)

 

Time Cap: 16:00

 

Thruster

3-3-3

 

4 Rounds for Time

400m Run

Length Kettlebell Walking Lunge

15 GHD

*Rest 1 Min between rounds

25 Min Time Cap

Strict Press

**Calculate off of 90% of 1RM

 

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

AMRAP 8:00

5 Hand Stand Push-ups

10 Toes to Bar

15 Alternating DB Snatch (50/35)

Kipping Pull-up

4 x max reps

+

Farmer’s Carries

3  x 200m

 

7 Rounds for Time:

Sprint 200m

10 Hang Power Clean (95/65)

5 Pull-ups


Time Cap: 17:00