For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (24″/20″)
Dumbbell: (Single 50/35)
30 Seconds Each:
Easy Single Unders
Right Arm Dumbbell Swing
Left Arm Dumbbell Swing
Quick Single Unders
Right Arm Dumbbell Hang Muscle Clean
Left Arm Dumbbell Hang Muscle Clean
Higher Single Unders
Right Arm Dumbbell Strict Press
Left Arm Dumbbell Strict Press
Empty Barbell Warmup:
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Front Rack Elbow Rotations (Each Side)
5 Strict Press & Reach
5 Push Press & Reach
Front Rack Stretch x 1 minute
Childs Pose x 1 minute
15 min AMRAP*:
40 Double Unders
20 DB Hang Clean&Jerks 50/35*
40 Double Unders
20/15 Calorie Row
*switch hands every 5 reps
*minimum work requirement for RX is 3 rounds
30 Seconds Each:
Easy Bike
Active Spidermans
Moderate Bike
Active Samsons
Faster Bike
Push-up to Down Dog
30 Seconds Each:
Barbell Good Mornings
Front Plank
Barbell Romanian Deadlifts
Right Side Plank
Barbell Deadlifts
Left Side Plank
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)
(30 min cap)
800m run
50 CTB pull-ups*
200m run
100/75 push-ups*
200m run
150 Air Squats*
800m run
*pull-ups, push-ups and air squats are to be done in unbroken sets of 25 reps. If you break before 25, take a 200m penalty lap.
RX: perform pull-ups instead of CTB
7 Rounds, On the 3:00
18/12 Calorie Assault Bike
5 Hang Power Cleans
Build in Weight Each Round. Score is Load. Post Times in Notes.
