3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
RX+ 3 Rounds:
50 Air Squats
7 Burpee Chest to Bar Pull-ups
10 Hang Power Cleans 135/93
RX 3 Rounds:
50 Air Squats
7 Burpee Pull-ups
10 Hang Power Cleans 115/78
I’m teams of 2, for time:
Fireloop run with 70/53lbkb
100 pull-ups
100 box jumps 24/20″
100 sit-ups
100 kb Swings 70/53
100 air squats
100 hrpu
Fireloop run with 70/53kb
*kb must never touch the floor
*cannot rest on foot
* both heels remain on the floor
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
A) 5 min EMOM: Clean Pull + Hang Power Clean + Power Clean (50% 1RM)
B) 5 min EMOM: Heavy Power Clean
Ascending Ladder for 7 Minutes:
1 Power Cleans*
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders
*Add (1) Power Clean per round
RX+ 155/103
RX 135/93
lunge steps down/back in reverse
10 air squats
10 situps
runners stretch down
alt. cross kicks back
10 air squats
10 situps
alt. groin stretch down
inch worm back
10 air squats
10 situps
10 push-ups
shoulder stretch 20 sec each side x2
RX+ For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
RX for Time:
8 rounds w/ a partner(alternate complete rounds):
2 rounds of beep test
15 calorie row
