Kipping Pull-up

4 x max reps

+

Farmer’s Carries

3  x 200m

 

7 Rounds for Time:

Sprint 200m

10 Hang Power Clean (95/65)

5 Pull-ups


Time Cap: 17:00

Back Squat

**Calculate off of 90% of 1RM

 

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

2 x 5:00 AMRAP

15 Wall Balls

30 Double Unders

Strict Pull-ups

3 – 3 – 3

 

For Time:

 

800m Run

50 Overhead Walking Lunges (45/25)

40 GHD Sit-ups

30 Wall Balls (20/14)

20 Toes to Bar

10 DB Man Makers (40/30)

800m Run


Time Cap: 22:00

Bench Press

3 – 3 – 3 – 3

 

AMRAP 10:00

3 Wall Walks

6 Air Squats

9 Russian KB (70/53)

Fran

21 – 15 – 9

Thrusters (95/65)

Pull-ups

 

Time Cap: 8:00

 

Clusters

3 – 3 – 3

LEADERBOARD TEST

 

5 Rounds for Time:

10 Box Jump (24/20)

10 Power Clean (50%)

10 Bar Hopping Burpees

 

Time Cap: 17:00