A. Back Squats
20:00 to complete:
20 reps @ 60%
15 reps @ 70%
10 rep @ 80%
*Difference this week is you can Rack and Unrack the barbell as much as needed. Accumulate the reps, not go UB, unless you can.
B) 4:00 AMRAP x 2 (4:00 rest between)
40 DB Box Step Overs (22.5/15kg & 24”/20”)
Max Burpee to 6” Target in remaining time
*Pair up and alternate work and rest times
“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