For Time, in pairs: (No Cap)
3 Rounds of:
30 Wall Balls (9/6kg)
30 Pull-ups
then;
60 Ground To Overhead (40/30kg)
2 Rounds of:
30 Wall Balls (9/6kg)
30 Chest to bar Pull-ups
then;
40 Ground To Overhead (60/40kg)
1 Round of:
30 Wall Balls (9/6kg)
30 Bar Muscle Ups
then;
20 Ground To Overhead (80/50kg)
Rx+ = Ground To Overhead (60/40kg - 80/55kg - 100/70kg)
*Share work evenly, but use whatever rep scheme you like
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
1. Strength Every 1:30 for 12:00 (8 sets) Complete one complex.. Power Clean + Front Squat + Hang Squat Clean Build up weight each set 2. Fitness 5:00 AMRAP: 8 Burpees Over Bar 8 Hang Power Clean & Je