Warm Up:
6:00 to complete:
25 Wall Balls (9/6kg)
25 Alt Lunges
25 V-Ups
A. Squat Clean
1 rep every 0:60 for 4:00 @ 80+%
1 rep every 0:30 for 2:00 @ 80+%
1 rep every 0:15 for 1:00 @ 80+%
B. 3 RFT: (18:00 Cap)
400m Run
25 Thrusters (40/30kg)
25 Toes To Bar
1. Strength / Core 5 Rounds: (20:00) 6 Bench Press (build across the 5 rounds) 10 V-Ups 2. Fitness In pairs, 6RFT: (20:00 Cap) (round for round, 3 each) 20 Cal C2 Machine (one of each) 1 Round of Dumb
Double Partner “Tillman” 14 RFT: (45:00 CAP) (movement for movement) 7 Deadlifts (140/100kg) 200m Run 15 Pull-ups *0:45 rest between rounds
1. Strength 12:00 EMOM Odd Min: 3 Front Squats (heavy, off the deck) Even Min: 4-8 UB Strict Dips 2. Fitness In Teams of 4, For Time: (18:00 Cap) 1: 40 DB Box Step Overs (24”/20” - 2 x 22.5/15kg) 2: