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