5 rounds for time of:
Run, 400 m
30 Wall Balls, 10/6 kg, 10/9 in
12 Power Snatches, 42.5/30 kg
Lumberjack 21/09/18
Every 1 min for 8 mins do:
2 Squat Cleans + 1 Jerk
For time:
50/35 Assault Bike Calories
21 Hang Power Cleans, 70/55 kg
15 Muscle-ups
Jumping Jacks…20/9/18
New Set every 6 Mins
400/300m Row
50 Double Unders
15 Toes to Bar
X 5
Stick’em’up
A. Strict Press
5-5-5-5-5
B. 10-1 Reps
Front Squat 70/52.5
Double KB Russian Swing 32/24
Handstand Push-ups
Bangers and Mash…18/9/18
Part A 12 Mins
Build to a heavy 2 rep hang Power Clean
Between sets
1-2 Rope Climbs or practice
Part B
12 Min AMRAP
15/12 Cal Assault Bike
12 Power Clean 60/42.5kg
9 Chest to Bar Pull-ups
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Battle Zone…17/9/18
17/9/18
For time:
Run, 1200 m
— then —
5 rounds of:
12 Overhead Squats, 50/35 kg
12 Burpee Box Jump Overs, 24/20 in
Bell 15/09/18
3 rounds for time of:
21 Deadlifts, 185/135 lbs
15 Pull-ups
9 Front Squats, 185/135 lbs
Straight Shooter 14/09/18
Bench Press 5-5-5-5
3 rounds for time of:
Row, 400 m
20 Handstand Push-ups
20 Alternating Pistols
