A) Every 2:00 for 12:00 (6 sets)
100m Run
50 Double Unders
Max Devils Press (22.5/15kg DBs) in remaining time
*Score is total Devils Presses
B) In a 6:00 window..
Starting with an empty barbell, establish a 3RM Thurster off the deck.
“Get Low” 3RFT: 800m Run then, 4 x 3 Power Clean (75/50kg) 6 Hand Release Pushups 9 Wall Balls (9/6kg) Flow = Run 800m, then do 4 rounds of 3 power cleans, 6 push-ups and 9 wall balls. This is one rou
1. Weightlifting Squat Clean 15:00 to build to a heavy single 2. Fitness For Time: (15:00 Cap) 15 Bar Muscle Ups 30 Toes To Bar 5 Squat Clean (60/45kg) 4 Squat Clean (70/50kg) 3 Squat Clean (80/55kg)