30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#
AMRAP 16 4 x 50m Shuttle run (25m down, 25m back) 8 T2B 50m Dual FR KB carry 53/35
EMOM 20: M1: Max Pull ups M2: Max Push ups M3: Max Airsquats M4-M5: 250m row Fitness: jumping pull .....
AMRAP 10: 5 DB burpees 50/35 10 Sit ups Fitness: 35/20 Scaled: 20/10
10 x 200m run *Rest 1:1 (no more than :90) TC 26 Fitness: 150m Scaled 100m
The Payne Train For Time 300 meter Run 5 Rounds of Cindy* 300 meter Run 4 Rounds of Cindy* 300 .....
Split Jerk – 1 rep max Work up to 1 rep max split jerk
Back Squat 1 Rep Max Suggested rep build up with increasing weight 9-6-3-3-3…. TC 20
For Quality 4-5 Rounds: 10 Single Arm Russian KB Swing -R 10 Single Arm Russian KB Swing -L 10 Prone .....
AMRAP 11: 16 DB snatches 50/35 8 Burpee box jump overs 24/20”
Manion 7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)
Let’s face it – vehicles are now just extensions of our bodies. They allow us to live and work .....
