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