A. Deadlifts
Every 2:00 x 3
3 Heavy Deadlifts
Every 1:30 x 3
2 Heavy Deadlifts
Every 1:00 x 3
1 Heavy Deadlift
B. 3 RFT: (20:00 Cap)
150 Double Unders
30 DB Front Rack Lunges (22.5/15kg)
20 Single Arm DB Thrusters (10/Side with 22.5/15kg)
*2:00 rest between rounds
Benchmark/Hero Mashup In pairs, complete the following.. For Time: (40:00 Cap) “Double Randy” 150 Power Snatches (35/25kg - *75 reps each, split however) then, “Double Running Karen” 10 rounds of: 30
1. Core 😈 2. Fitness EMOM 28:00 0:30 Max KB Swings (24/16kg) / 0:30 Rest 0:30 Max Burpee to target (6”) / 0:30 Rest 0:30 Max Cal on Ski / 0:30 Rest 1:00 Rest Score is total reps across the 28:00 Extr
1. Quality Every 5:00 for 20:00 - 12 DB Floor Press - 12 DB Goblet Squat (w/ :01 pause) - 12 DB Arnold Press - 12 DB Romanian Deadlifts 2. Movement 15:00 AMRAP (just move at a steady, continuous pace)