Part A In teams of two. Alternate movements. 20 minute AMRAP 20 Wallballs (20/14) 5 Deadlifts (225/155) 12 Box Jumps (24/20) Part B 3 Rounds of Superset Max Push-ups 10 Reverse Fly 10 Supinated Bicep Curl
“Get Low” 3-6-9 reps of: Strict Ring Muscle-ups (Strict Ring Pull-up, Strict Pull-up-increase reps if needed) Triple Unders (scale with DU or TU attempts) Squat Snatch (155/105) Rest 3 minutes 3-6-9 reps of: Push press (155/105) Weighted Pistols (55/35) (reps are per leg) (scale with weighted reverse lunge) Strict HSPU (scale with box but challenge to make it really difficult) Rest 3 minutes 3-6-9 reps of: Sandbag Front Squat (140/100) Sandbag Push Press
24 minute AMRAP 6 Hang Power Clean and Jerks (135/95) 6 Bar-facing Burpees *This will be done with a partner. One partner completes AMRAP by themselves for 3 minutes while the other rests. Then the partners switch. Each time a switch is made, the working partner picks up where the resting partner left off.
Part A 15 minutes to build to a heavy Deadlift using the following progression. Wall-leaning KB Deadlift (external torque) 30 Seconds rest Sandbag carry 120ft 30 Seconds rest Deadlift Part B 12 minute AMRAP 8 DB Snatches (50/35) (4 R 4 L not alternating) 8 DB single-arm overhead Lunges (4 R 4 L) 4 DB single-arm overhead Squats (4 R 4L)
“Cindy” 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats or “Weight vest Cindy” For the weighted version men must have 10 strict pull-ups unbroken and women must have 5 strict pull-ups unbroken to establish the prerequisite strength for this version.