Crain 2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135 lb. 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 clean and jerks, 95 lb. 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20-lb. ball 50-yard sprint 34 pull-ups 50-yard sprint
Weightlifting 6 x 5 Back Squats -all working sets between 60-85% 1RM 15min AMRAP -21 Box Jumps (24/20”) -15 Cal Row -9 Hand Stand Push-ups Rx+ 4/2” Deficit Mobility -Scorpion Stretches -Calves/Achilles Wall Stretches -Shoulder/Triceps Stretches on Wall Core Cashout 3 Sets: -10 Ring L-sit Leg Raises -40 Mt. Climbers
Gymnastics Conditioning For Time: 10-1 Ladder -Toes-to-Bar -Pistols (alternating) **If you do not have T2B, use this time to work on kipping/ stringing together knee raises with feet “kick” after knee pull** In 12 minutes: -30 Push Press -800m RUN -30 Push Press -AMRAP Bar-Facing Burpees in remaining time *Score is total bar-facing burpees Rx+
30min AMRAP -60 Overhead Plate Walking Lunges (45/25#) -30 Sit-ups -15 Dumbbell Squat Snatches -60 Double Unders (2x Singles) -30 Cal Row -15 Chest-to- Bar Rx+ 50/35# DBs Rx 35/25# DBs S1 25/15# DBs **Retest from 6/26/17, record any improvement in notes** Mobility -Calves/Achilles Wall Stretch -Runner’s Lunges -PVC Pipe Pass Throughs Core Cashout 3
Weightlifting Every 90 sec for 9 sets: Clean + 2 Hang Cleans + Split Jerk -Build weight without failures For Time: -200m RUN -40 Wall Balls (20/14#) -200m RUN -30 Wall Balls -200m RUN -20 Wall Balls -200m RUN -10 Wall Balls -200m RUN **16min Time Cap Mobility -Foam Roll Quads, Hamstrings, & Back -Frog
