For time:
1 Mile Run
5 rounds for time:
7 Pull-up
7 Thruster 95/65
7 Burpee to a 6″ reach
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Competitor
For time:
1 Mile Run
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Handstand Push-up
(choose reps prior to start. unbroken)
5 rounds for time:
7 Chest to Bar Pull-up
7 Thruster 95/65
7 Burpee to a 6″ reach
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Aerobic Capacity
AMRAP 15:00
250m Row
(alternate intervals with as partner)
(rest 5:00)
AMRAP 15:00
250m Ski Erg or Air Runner
(alternate intervals with as partner)
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Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Power Clean + Push Press
Build to a heavy set of 2+2
Incline Sit-up
15-12-9 -choose weight-
“Prediction is very difficult, especially if it’s about the future.”
~Niels Bohr
