Immagini

Strength

Front Squat (1 Rep Max)

10 mins

Then

For Time:
18-15-12
Power Clean 70/48
30/24 Cal. Row

2 Rounds for Time

50 Double Unders
20 Cal. Row
50 Double Unders
20 Cal. Row
50 Double Unders
20 Cal. Row
50 Double Unders

– rest 3 mins b/t rds –

Strength

Bench Press (3×10 @70%)

Every 2:30

For Time

Teams of 2

2k Row
100 Pull Ups
150 Push Ups
200 Syncro Air Squats

* 30 min Time Cap *

Strength

Deadlift (3×10 @70%)

Every 2:30

For Time

4 Rounds
100 Double Unders
15 Thrusters 44/30
25 GHD Sit-Ups

*20 min Time Cap*

40:00 ascending ladder:

(1x Rope Climb)

1x Man Maker 20/16

1x Curtis -P 44/30

1x Burpee Box Jump

500m Row

*Each round starts with 1 rope climb (rep does not change)

*Add one rep to each movement, every round (except for rope climb and row).

*Row distance does not change

Strength

Front Squat (3×10 @70%)

Every 2:30

For Time:
50-35-20
Wall Balls 9/6
10-8-6
Bar Muscle Up

Strength

Shoulder Press (3×10 @70%)

Every 2:30

For Time:
27-21-15-9
Cal. Row
Burpee Box Jump Overs 60/50

Manion

7 Rounds for time:
Run 400m
29 Back Squats 62kg

In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007.

Strength

Bench Press (5×1 @85%)

Every 1:45

For Time:

30/24 Cal. Row
50 Push Up
30 Dumbbell Snatch 20/16
50 Push Up
30/24 Cal. Row

* 20 min Time Cap *

Strength

Deadlift (5×1 @85%)

Every 1:15

For Time

With a time cap of 15 minutes:

“Amanda”

9-7-5

Muscle Up
Squat Snatch 62/44

Then

Work to Heavy Squat Snatch within remaining time