3 Smooth Rounds
10 Light Good Mornings
15 Push Ups
20 Ab Mat Sit Ups
Then
2:30 squat hold
start around 60-70% and build by feel, no belts and no bounce out of the hole. 3 count in the bottom.
For Time:
30 ttb
30 power snatches 115/73
20 ttb
20 burpees
10 ttb
10 thrusters 115/73
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
“Lumberjack 20” w/ a partner:
20 Deadlifts 275l/185
Run 400m (food4less)
20 KB swings 70/53
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Chest to Bar pullups
Run 400m
20 Box jumps 24″
Run 400m
20 DB Squat Cleans 45/30
Run 400m
honey badger “400” jog
bear crawl down/back in reverse
alternating groin stretch 6 each side w/3 count
runners stretch 5 each side w/5 count
wide base 5-4-3-2-1 push-up
shoulder stretch 30 count each side
peform w/ a partner:
1000m row
50 thrusters 45/33
40 pullups
50 thrusters 45/33
1000m row
place empty barbells down gently. Any aggressive drops will be a 20 burpee penalty on the spot.
2:00 min bike or row
then
3 Rounds
40ft Handstand Walk or Seal walks
10 Light Good Mornings
8 rounds:
5 balistic pushups (2for1) to 45s/25s
dumpster run (touch curb)
scales: 10 plate pushups or hand release pushups
3:00 Cut The Cake – Arms Only
3:00 Cut the Cake – Arms and Body Only
Row 10,000m
Be exact. Do not get excited and move faster than prescribed.
Pace: 2k+25
Stroke Rate: Open
Damper/Drag Factor: Open
