For time
Teams of 2
30 P. Snatches 135/95
400m run together
60 box jumps 24/20
400m run
90 Russian KBs 32/24
400m run together
60 box jumps 24/20
400m run together
30 P. Snatches 135/95
7 rounds
7 Clusters 135/95
9 pull ups
11 cal row
13 V-ups
30 Dubz
3RFT
800m Run
15 DB Strict Press
30 DB Box Step Ups
“Death by 10 meters”
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
Core Finisher
4rds NFT
50m Double KB OH Walk(Heavy)
25 KB Plank Pull Thrus
21-15-9-15-21
•deadlifts 185/115
•H.R Push ups
Team of 3
Bike/row 300 Calories
*Split Cal however like
10min Ladder
10 Alt DB Snatches
10 Burpees
30s Hollow Hold/Plank hold
15 Alt DB Snatches
10 Burpees
30s Hollow Hold
20 Alt DB Snatches
10 Burpees
30s Hollow Hold
*Add 5 DB Snatches
5 Rds: 5min:2min
20 DB Thrusters(50/35lbs)
20 BJ
20 KBS(24/16kg)
20 Burpees over DB
3 sets
6min amrap: 3 min rest
8 OH Lunges
8 Bar Hopping Burpees
8 T2B
Set 1: 95/65
Set 2:115/75
Set 3: 135/95
3 sets
Loopy ladder
5 rounds
400m run
30 sit ups
20 Alt DB Snatches 50/35
10 cal Bike
Every 3minx9
A. 200m Odd Object Carry- sandbag, plate, slam ball, KB, Ricky, etc
B. 500m/400m Row
C. 30 RKBS(32/24kg) + 20-30 Sit-Ups
*Switch station every interval
4 sets
1min of each
•cal row
•burpees
•pull ups
•s2OH 95/65
•rest
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