A. Front squat @ 20X1 build to a HEAVY single in 10 min
B. 0:00-3:00
2 rounds
30 double unders
10 deadlifts 185,135
3:00-6:00
2 rounds
35 double unders
12 deadlifts 185,135
6:00-9:00
2 rounds
40 double unders
14 deadlifts 185,135
9:00-12:00
45 double unders
16 deadlifts 185,135
Etc........continuing to increase Double unders by 5 and deadlifts by 2 each round until you are no longer able to complete the full 2 rounds in the 3 min
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se