3 QUICK ROUNDS
50 Single Unders
30 Bicycle Crunches
15 Air Squats
3×5
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
4 ROUNDS FOR TIME
10 Hang Power Cleans (155/105)|(115/105)
25 Sit-ups
60 Double Unders
(Score is Time)
200m easy Run
3 rounds
2 Wall Walk
5 DB sumo dl high pull
5/5 DB Press
3 Kip Swings
5 push ups
5-10 lbs heavier than last week
4+ is Last sets max reps unbroken
AMRAP x 20 MINUTES*
2 Muscle-Ups or Pull Ups
4 Handstand Push-Ups or Push Ups
8 Alt. DB Hang Snatch (Athlete Choice, Heavy)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
(Score is Rounds + Reps)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
Min 1: Max Plate G2OH
Min 2: Max Plate Thruster
STATION 2
:30 Max Cal Bike
:30 Rest
:30 Max Cal Bike
:30 Rest
STATION 3
EMOM
Min 1: Max Plate Hops
Min 2: Max Plate Push Press
STATION 4
:30 Max Cal Bike
:30 Rest
:30 Max Cal Bike
:30 Rest
AMRAP x 7 minutes
3 Burpees
5 Cal Row
10 Lunges
EMOM x 12 MINUTES
MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
800m run
3 rounds
15/12 Cal Row
12 Back Rack Reverse Lunges (115/75)
800m run
(Score is Total time)