Fitness

1A) Deadlifts: 3-3-1-1-1 (not a max attempt)

1B) GHD Sit-Ups: 8-8-8-8-8 

2) 5 Rounds of:

  • 60s Push-Ups x Max Reps
  • 90s Rest
  • 10-12 reps of Weighted Alternating Reverse Lunges (ea leg) @ 20×10
  • 90s Rest
  • 60s Burpees x Max Reps
  • 90s Rest
  • 8-10 reps of Push Press @ 20×10
  • 90s Rest
  • Each round you must increase weight for reverse lunges and push press.  Follow rest and temp times exactly and get ready… This one is sneaky.

Competitors

See board in gym

Fundamentals

1) Lecture and Movement Breakout: Push Press and Box Jumps
2) 12:00 AMRAP:

  • Buy-in: Row 50 cals
  • 20 push press 75/45
  • 10 over the box jumps w/step down
  • Rest 1:00 minute
  • Cash out: Row 30 cals

Travelers

  • 100 Unbroken Air Squats
  • 100 Unbroken Hollow Rocks
  • 100 Unbroken Air Squats
  • *For every time you break a set perform 10 burpees

Athletes

See board at gym