3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Hollow Hold
Max Sit-Ups
STATION 2
:30 Plate OH Hold
Max Plate G2OH
STATION 3
:30 Top of Ring Row Hold
Max Ring Rows
STATION 4
:30 Wall Sit
Max Air Squats
1 Round (2:00 CAP)
5 Bootstrappers
10 Glute Bridge Ups (:02 Pause at top)
:15/:15 Front Rack Hold
2 Rounds (3:00 CAP)
:30 Row
10 RKBS
:15/:15 Front Rack Hold
:30 Shoulder Taps
AMRAP x 16 MINUTES
20 Russian KB Swing
20/15 Cal. Row
50m Double KB Front Rack Carry
1:00 Plank Hold
(Score is Rounds + Reps)
2 ROUNDS
100m Run
10 DB Deadlifts
10 DB Hammer Curls
10 DB Strict Press
Into…
2 ROUNDS
100m Run
10 DB Hang Power Cleans
10 DB Push Press
5×2
Hang Power Clean
-12:00 Hard Cap-
(Score is Weight)
5 ROUNDS FOR TIME
200m Run
15 Hang Power Clean (95/65)|(65/45)
9 Shoulder 2 Overhead
(Score is Time)
Run 800 meters, then:
BARBELL TECH WARM-UP*
3 Rounds
5 Romanian Deadlifts
5 Hang Muscle Cleans
5 Elbow Punches
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
5 Rounds for time of:
15 KB Swings
15 Air Squats
(Score is Reps)
8 minute time limit, scale weight and reps accordingly. Make it BURN!
If this is not enough, do 100 burpees immediately after finishing and wait for the Thursday Massacre.
53lbs/35lbs