30min running clock
0-10min to complete
75/60 cal Bike
40 Alt DB Snatches
10-20min to complete
800m run
50 Hang P. cleans 135/95
20-30min to complete
75/60 cal Row
50 Box jump overs 24/20
5min max reps
•Squat Clean and Jerks 165/110
For time
50 Dubz
30 Bar Hopping Burpees
15 DeadLifts 225/145
30 Bar Hopping Burpees
50 Dubz
Hip & ankle mobility
3x20s Each
High Knees
Mountain Climbers
Butt kickers
Plank shoulder taps
1 mile Run*25 Air Squats every 400m
*14min Cap
20/15cal AB
3 Burpees
–Rest 3min–
15/10
3 Burpees
–Rest 2min–
5/3 Cal
3 Burpees
–Rest 1min–
Then..
21-15-9
DB Thrusters
Pull-ups
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
2 Rounds
Teams of 2
50 P. cleans 135/95
30 Bar Hopping Burpees
50 Front Squats
30 Bar Hopping Burpees
50 s2OH
30 Bar Hopping Burpees
Teams of 2
3000m Row
Then
Solo
200 air squats
100 sit ups
50 KBS
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)
*If all reps are completed, time cap extends by 4 minutes.
1-2-3-4-5-6-7-8-9-10
P. Clean and Jerk 135/95
•between each
7 Pull ups
14 air squats
6min amrap
30 Front Rack lunges 95/65
20 v-Ups
15 H.R. Push-ups
10 cal Row
2min rest
6min amrap
20 Front Rack lunges 115/85
20 v-Ups
15 H.R. Push-ups
20 cal Row
2min rest
6min amrap
10 Front Rack lunges 135/95
20 v-Ups
15 H.R. Push-ups
30 cal Row
30min running clock
0-10min
400m run
80 step ups
400m run
10-20min to perform
800m run
50 Push
30 KBG2OH
20-30min to perform
400m run
50 ring rows
30 slam Balls
400m run
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