Fitness & Performance
10 min AMRAP @ 70-80% pace
– 250/200m row
– 10 sandbag weighted box step-ups
– 10/7 push-ups
R5M
10 min AMRAP @ 70-80% pace
– 200m run
– 5/side KB clean & jerk
– 5 burpee to strict pull-ups
R5M
10 min AMRAP @ 70-80% pace
– 50 double unders
– 35 air squats
– 20 sit-ups
Fitness
A) E4M x 3 sets:
– 10-15 DB bench press
– 10-15 banded lat pull-down
– 10-15 banded face pulls
B) 10 rounds for time
– 40 single unders
– 5 pull-ups
– 7 push-ups
– 9 RKB swings
*Sub 20 lateral hops and elevate push-ups if needed .
Performance
A) E4M x 3 sets:
– 3 RIR bench press @ 60%
– 10-15 banded lat pull-down
– 10-15 banded face pulls
B) 10 rounds for time
– 20 double unders
– 5 pull-ups
– 7 push-ups
– 9 RKB swings (70/44)
Fitness
A) E4M x 3 sets:
– 10-15 heel elevated goblet squats (tough)
– 3 RIR ring rows @ 1010 tempo
– 10-15 lateral DB raises
B) E5M x 3-4 sets:
– 400m run
– 15 sit-ups
– 12 lunges (weighted if able
– 9 NPU burpees
Performance
A) E4M x 3 sets:
– 3 RIR front squats @ 60% (1 sec pause at top)
– 3 RIR horizontal ring rows @ 1010 tempo
– 10-15 lateral DB raises
B) E5M x 3-4 sets:
– 400m run
– 12 toes to bar
– 9 front squats (115/75, 95/65, 75/55)
– 6 burpees over the barbell