For Time: (40:00 Cap)
800m Run
80 Hang Cleans (20/15kg)
80 Air Squats
400m Run
40 Hang Cleans (40/30kg)
40 Goblet Squats (12/8kg)
200m Run
20 Hang Cleans (60/40kg)
20 Pistols
100m Run
10 Hang Cleans (85/60kg)
10 Weighted Pistols (12/8kg)
“Trooper Joshua Miller” For Time Buy-In: 209 Single Unders Then, 6 Rounds of: 7 Air Squats 7 Push-Ups 7 Box Jumps (24“/20”) 7 Pull-Ups 7 Thrusters (60/40kg) 7 Bar Over Burpees 200m Run* *Increase Run
1. Strength Every 3:00 for 15:00 15-12-9-6-3 *Overhead Squat (from the deck) *Start light. Can Squat Snatch first rep. Add weight each round. Score recorded will be the heavy 3 2. Fitness 4RFT: (16:00
Every 10:00 for 40:00 (4 rounds), complete the following work.. A) 2000/1800m C2 Bike 50 V-Ups B) 1000/900m C2 Row 40 DB Thrusters (22.5/15kg) C) 1000/900m C2 Ski 30 Deadlifts (100/70kg) D) 80 Box Jum