FGB Style Rotating every minute with 1 minute rest. A continuously running clock to accummulate as many reps each round as possible: 1 Min per Station of:Deadlift 100/70kgHandstand PushupsPullupsRow/Bike Cals Rest 1 Minx 3 Sets
Strength Press 5-5-5-5-5 Row 1 For time: 500m 21 Shoulder to Overhead @ 52.5/35kg Rest as Needed Row 2 For Time: 500m Row 15 Shoulder to Overhead 62.5/42.5kg Rest as needed Row 3 For Time: 500m Row 9 Shoulder to Overhead 80/55kg
A. 15 Min Power Clean Practice B.For time: "Drowned Rat" Row, 2000 m 75 Air Squats 30 Hang Power Cleans, 80/55 kg
“The Fox” For Time: 1200m Row 30 Handstand Pushups 1200m Run
For Time: 1000m Row 75 Thrusters 35/25kg
Weightlifting/Strength Push Press 6-6-6 Push Jerk 4-4-4 Split Jerk 2-2-2 Conditioning Row 250m @ 100% with 1:2 Rest X 8 sets
In 20Mins Complete 20 Cleans 50/35 Then in remaining time Either 1 Snatch Pick Load Or 1 Clean & Jerk 2 Rope Climbs 400m Row/400m Ski
Strength Strict Press 8-8-8 Push Press 6-6-6 Push Jerk 4-4-4 Conditioning For Time: "Devil's Lair" 30/25 Ski Erg Cals 30 Devils Press 20/15 30/25 Row Cals
4 Rounds Each for Time Row 500m 12 Deadlifts @ Bodyweight 21 Box Jumps 24/20 inch Rest 2 Mins after each round
Strength Bench Press 5-5-5-5 Conditioning "Dandelion" 3 Rounds for time of: Row 400/300m 10m Handstand Walk 10 Dumbell Hang Split Snatches (5l/5r) 20/15 kg
