Fitness

1A) Close Grip Floor Press: 3-3-3-3 @ 22X1 Tempo

1B) Strict Ring Pull-Ups/Chin to Ring Hold: 4 x Max

2) Close Grip Floor Press: 1 x Max Reps @ 85% of Final Weight

3) Complete AFAP:

  • 30 Burpees
  • 10 Empty Bar Thrusters
  • 20 Burpees
  • 20 Empty Bar Thrusters
  • 10 Burpees
  • 30 Empty Bar Thrusters

4) Side Plank: 5 x 30s Each Side

 

Competitors

1) 3 Rounds of:

  • 12 Thrusters (105/70)
  • 250m Row
  • 2:00 Rest

2) 3 Rounds of:

  • 60s Row Max Calories
  • 60s Rest
  • 60s Max Double Unders
  • 60s Rest

3) 3 sets of:

  • Weighted Back Extensions w/ Barbell: 10
  • GHD Sit-Ups: 10

 

Fundamentals

1) Lecture: Front Squat

2) 12:00 to Work sets of 3 on Front Squat

3) 10:00 AMRAP of:

  • 30 Ab-Mat Sit-Ups
  • 20 Russian KB Swings
  • 10 Pull-Ups

4) Complete AFAP with good form: Wall Walks x 20 or Handstand Hold x 2:00 total

 

Travelers

  • 50 PullUps
  • 100 Sit Ups
  • Partition as needed