A. Work up to heavy 3 Rep Thruster
B. Max Set Pull-ups (any style), can take 2 attempts
C. For time
15 – 12 – 9
Thruster (M:135/115/95,W:95/75/65)
Strict Pull-ups
D. Mobilize -Oly Wall Sit & foam rollers on own
3 Rounds For Time:
500 Meter Row
21 KB Swings (32/20)
400 Meter Run
A. Increasing ladder – 20:00
5 WallBalls (20/14)/10 WB/15WB/20WB….
*after each set, 20 Meter Bear Crawl & 50 Meter Farmer Carry
B. Mobilize as group
A. 4 Rounds for time
250 Meter Row
15 KB Swings (24/16kg,American)
25 Ab Mat Sit-ups
15 KB Swings
250 Meter Row
1:00 REST
B. NFT – 20 TGU (HAP)
A. 10:00 AMRAP
5 DB Snatch (HAP-each arm)
10 T2B
15 Burpee
2:00 Transition
B. 5:00 Team Sled Relay (teams of 4-5)
1:00 Transition
C. 5:00 Team Rope Climb Relay (teams of 4-5)
A. Strength – Front Squat 5 – 5 – 5 (after 2 WU sets)
B. For Time
15 OHS (95/65)
800 Meter Run
15 OHS (95/65)
400 Run
15 OHS (95/65)
200 Run
15 OHS (95/65)
C. NFT – 50 Wipers (r+l=1)
A. Establish Heavy HPC + STOH (8:00)
B. 6:00 AMRAP
Hang Power Clean (athlete choice)
*each drop of bar = 20 Box Jumps
Score HPC reps and Weight used
2:00 REST
C. 6:00 AMRAP
Shoulder-to-Overhead
*each Drop of bar = 30 Double Unders
Score STOH reps and weight used
2:00 REST
D. 6:00 AMRAP (not for score)
20 Hollow Rock/20 Superman/1:00 Plank
Closed for Memorial Day!!!
