Fitness
3 rounds for time:
400m Run
30 Wall Ball Shot 20/14
20 Box Jump
10 Toes to Bar
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Competitor
Clean Pull + Clean + Front Squat
Build to a heavy set of 2+2+2
For total reps:
Every 1:00 for 10:00
Odd min: Weighted Sit-up 25lbs
Even min: Toes to Bar
(choose reps prior to start. unbroken)
3 rounds for time:
7 Deadlifts 225/155
14 Burpee to Plate 45lbs
21 Russian Kettlebell Swing 70/44
28 Step-up (alt legs)
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Weightlifting
Clean 2 waves:
70% 1×2
75% 1×1
80% 1×2
85% 1×1
Clean Deadlift
Build to a heavy set of 3
Front Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2
90% 1×2
Bent Barbell Row 6-6-6-6
(make consistent increases)
3 rounds for total reps:
Chin-up
(rest 1:00 between rounds)
“I never learned from a man who agreed with me.”
~Robert A. Heinlein
