Saturday
Teams of 2
120 Wallballs – L: 20/14; S: 30/20
80 1-KB Hang Snatch – 35/24; S: 53/35
60 HRPU; S: HSPU
40 Deadlifts – L: 155/105; S: 225/155
L: 20; S: 40 T2B
-then, at 15:00:
3 Rounds
20 Front Squats – L: 95/65; S: 135/95
30 Burpees (S: Lateral Over Bar)
-then, at 25:00:
100 Jerks
*Cap = 35min. Shoot for 2-3min of rest in each piece. If you don’t finish with that much time left, consider stopping so you get a little rest. On the other hand, if you think you’re going to fly, make the HSPUs strict.
Unloaded
5 Rounds
Min 1) 1 Devil Press + 5 Renegade Rows (ea arm) – L: 20/10; S: 35/25
Min 2) 13/9 Cal Bike or 15/10 Cal Row
Min 3) 10 AKBS + 10 Goblet Squats – L: 35/24; S: 53/35
Min 4) Run 200m or Row 250/200m or Bike 500/400m
Min 5) Rest 1min
*A Devil Press is a Burpee into Snatch, performed on/with 2-DBs
-rest 3min, then:
100 Double Unders
80 Situps
60 Plate Russian Twists – 15/10 (L+R=1)
40 T2B
20 Cal Row/Bike
*Cap = 10min.
Ambassador Bro/Broette Sesh
Rope Climbs / Odd Objects