Immagini

Strict Press
Build to a Heavy Single
Then

Ascending Ladder for 10 Minutes:
3 Strict Presses 34/24, 100 Meter Run
6 Strict Presses 34/24), 100 Meter Run
9 Strict Presses 34/24), 100 Meter Ru

Complete 800m Overhead Walking lunge with plate 20/10kg

One partner lunges while the other perform:

12 cal. Row

15 Push up

10 AbMat Sit ups

Partners pick up where the other left off until 800m has been completed.

MARISTON
AMRAP 20
1 Deadlift 184/130
10 Toes to Bar
15 Barbell Facing Burpees
One person working at a time for toes to bar and barbell facing burpees
Partition reps as needed
Complete deadlifts as partner lifts

DIETZ
10 Rounds
200m Run
5 Pull Ups
10 KBS 24/16
15 Push Ups
One person working at a time
Switch after every round

COLLIN
6 Rounds
400m Sandbag/Plate Run 1/20kg
12 Push Presses 44/30kg
12 Box Jumps 60/50cm
12 Sumo Deadlift High Pulls 44/30kg
One person working at a time for reps
Partition reps as needed
Team moves together w/ sandbag or plate, passing it off as needed

KEVIN
3 Rounds
32 Deadlifts 84/62
32 Hanging Hip Touches
800m DB Farmers Carry (2 x 15/10)
One person working at a time
“Hanging hip touches” means hanging from a pull up bar by one arm and alternating arms,
while touching your hip with the other
Team moves together on the farmers carry, passing off DBs as needed

3 Rounds
800m Run
50 Hip Extensions
50 Abmat Sit Ups
One person working at a time
Partition reps as needed
Partition runs into 200m intervals

AMRAP 30

200m Farmer Carry 20/16

20 Burpee Box Jump

200m Double arm KB Front rack Carry

20 Burpee – Toes to bar

100m Double arm KB Overhead Carry.

15 min Amrap
30 Thrusters 20/15
30 T2B

4 Rounds for Time
25/20 Cal. Row
50 Air Squats
– into –
100 Pull ups