6 Rounds of: Pull a sub-2:00/2:10*/500-m pace for as long as possible Rest 1 minute
‘wes’ For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box .....
5 Rounds For Time Of 75-lb./55-lb.* clean and jerks, 4 reps 6 bar rows 6 bar dips 40-ft. bear crawl
IND: 30-20-10 Reps For Time Of 25-lb./15-lb.* barbell thrusters Hanging Knee Raises TEAM: 40-30-20 Reps For Time Of 45-lb./35-lb.* barbell .....
Back Squat 3-3-3-3-3-3-3 *3 minutes rest between working sets. 1 X 3
IND – 4 Rounds For Time Of: 10 box jumps or step-ups, 24-inch/20-inch* box Run 300 meters (around building on .....
Alexander 5 rounds for time of: 31 back squats, 135 lb. 12 power cleans, 185 lb.
Deadlift 3-3-3-3
15 Min AMRAP 21 Ab-mat sit-ups 14 one-arm dumbbell or Kettlebell push jerks Use a single, moderate weight dumbbell/KB and .....
6-9-12-9-6 Reps For Time Of: Burpees over the bar 95-lb./ 65-lb.* front squats Jumping Chest-to-bar pull-ups (or jumping pull-ups or .....
10 Min AMRAP 10 pike pushups 55-lb./ 35-lb.* weighted walking lunges, 15
