Part A 3 sets 10 Dips in IT Rest 60 Sec 6 Bulgarian Split Squats each side (no weight) Rest 2 Min Part B For Time: Row 400 meters Run 600 meters Reverse Sled Drag full length of parking lot down and back Run 600 meters Row 400 meters
Part A 2 Sets 500M Row with nose breathing only Pec Stick KB Carry 100M nose breathing only Rest as needed between movements and sets Part B 3 Rounds For Time: 60 Double Unders 20 Pull-ups 60 Double Unders 20 DB Push Press (50/35)
Part A 3 Sets Deadlift 5-8 Reps Rest 90 Sec 1 Sandbag Turkish Get-up each side Rest 2 Min This is only three heavy sets so please move something that scares you. Part B In Teams of 2 12 Min AMRAP Partner 1 Completes 5 Deadlifts then holds at the top of the last lift. After the 5 reps are complete and partner 1 is holding, partner 2 begins wall balls and completes as many reps as possible while partner 1 holds the top of the deadlift. Switch movements after every time the barbell drops. Score is...
With a partner. For time. 150 Wall Balls (30/20) 100 Double Unders 30 Snatches (155/110) / 90 DB Snatches 100 Double Unders 30 Shoulder to Overhead (155/110) 100 Double Unders *One works at a time while other rests. On double unders, when one partner trips up or stops, the other partner must take a turn.
Part A 3 Sets of Sandbag Squat x 10-15 Rest 60 Sec Max Sandbag Squat Hold in the bottom Rest as needed Part B AMRAP 20 Min 20 KB Swing (70/55) 15 Box Jumps 10 Walking Lunge with KB( Hold bell in right hand for 5 reps and left hand for 5 reps)