Min 2 = 15/12 cal row
Min 3 = 20 kbs
Min 4 = 30 hard sled push heavy
2×15 yd sprint (15 down/back TWICE)
9 KB Swing (70/53)
2×15 yd sprint (15 down/back TWICE)
**Alternate Rounds***
5 Rounds
:30 bike arms only
:30 bike fast
:30 rest
10 hang power cleans
8 bar facing burpees
Rest 1:00
Score is slowest round
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean
Pausing for a 2 Count at the Knee and in the Catch.
5 Power Cleans (155/105)
7 Bar Facing Burpees
Rest 1 Minute
4 @ 75%
3 @ 80%
1 @ 84%, 87%, 90%
30/21 cal row
Directly into….
6-9-12-15
c2b pull ups
kipping hspu
Even = 2 x 30 yard sled push light
then
15-12-9
strict pull ups
striect press
db front squts
120 Power Snatches (75/55)
120 Box Jump Overs
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs
3 Rope Climbs
Box: (24/20)
Rest 4:00
12 box jumps or step overs
9 t2b
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
10 db hammer curl with 3 sec negative
10 ghd sit ups
10 banded hip bridge