Fitness
For load:
Back Squat 6-6-6-6
(make consistent increases)
For time:
75 Double Under
35 Burpee to plate
15 Squat Clean 135/95
35 Burpee to plate
75 Double Under
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Competitor
2 rounds:
10 Lateral Raise
10 Front Raise
10 Rear Delt Fly
15 Tube External Rotation
15 Face Pull
AMRAP 7:00
2 Ring Muscle-up No Dip + 2 Ring Muscle-up + 2 Ring Dip
(each round unbroken)
3 rounds for total reps:
45′ Hand Walk
Max Handstand Push-up
(rest 2:00 between rounds)
3 rounds:
8-12 Incline Press
8-12 Pullover
8-12 Seated Dip
(alternate rounds with a partner)
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Weightlifting
At a moderate load:
Pause Jerk (:02 in dip) 3-3-3-3
At a moderate load:
Pause Power Clean (:02 AK) 3-3-3-3
At a moderate load:
Close Grip Bench Press 10-10-10-10
At a moderate load:
Dip 10-10-10-10
At a moderate load:
Triceps Extension 15-15-15
“If you go long enough without a bath, even the fleas will leave you alone.”
~Ernie Pyle
