Circuit Fit Part A: In 16 mins complete: 2000m Row buy in then AMRAP 8 RKBS 16 Box Jump 24 DU Part B: EMOM Min 1 – Plank on Elbows Min 2 – :30 Russian Twist with 5#...
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Run 1000m-800m-600m-400m-200m Thruster (95/65) 21-15-12-9-6 DU 70-60-50-40-30 C: 75/55 M: 65/45, SU (100-90-80-70-60)
10 Rounds 4 Strict HSPU 6 Deadlift (185/125) 15 AbMat Sit Up Rx+: Wall Facing Strict HSPU (must start with Wall Walk) C: 155/105, HSPU to AbMat M: Dbl DB Strict Press, 135/95
AMRAP 25 5 Burpee 10 RKBS (1.5/1) 5 Burpee 10 Alt. Sgl. KB Lunge Rest 1 min after each round. C: Same M: 1/.66 Circuit Fit Same as above
Part A: Bench Press 5×5 (78-80%) Part B: 8 Rounds 3 BMU 2 Power Clean* *R 1-2: 135/95 *R 3-4: 165/115 *R 5-6: 185/125 *R 7-8: 205/135 Cap = 12 mins C: 5 Pull Up, 115/85, 135/95, 165/115, 185/125...
For time: 100 Box Jump (24/20) 2 Mile Run 300 DU Start on any movement and partition however you want. Cap = 40 mins C: Same M: Step Up, 2400m Run, 500 SU Circuit Fit Same as above.
Part A: Back Squat 3×2 (95%) Part B: AMRAP 5 12 TTB 12 Cal Row ~Rest 2 mins~ AMRAP 5 12 AbMat Sit Up 12 Alt. DB Snatch (50/35) C: 35/25 M: 25/15
E4MOM, 5 Rounds 10 Thruster (95/65) 30/21 Cal Row 60 DU C: 75/55 M: 65/45, 90 SU Score = total work time
Run 800m – 600m – 400m – 200m* *20 Hand Release Push Up 30 AbMat Sit Up 100m Farmer Carry (45’s/35’s) Rx+: 20 GHD Sit Up C: 35’s/25’s M: 25’s/15’s Circuit Fit Same as above
Part A: Back Squat 3×3 (90%) Part B: AMRAP 10 8 Sgl. DB Alt In-place Lunge (50/35) 6 HSPU 4 DB Snatch (right) 4 DB Snatch (left)