Fitness
For load:
Pullover (barbell or dumbbell) 8-8-6-6
(make consistent increases)
For time:
40 Wall Ball 20/14
30 Pullup
20 Handstand Push-up
30 Wall Ball
20 Pullup
10 Handstand Push-up
20 Wall Ball
10 Pullup
5 Handstand Push-up
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Competitor
3 rounds no measure:
1:00 Assault Bike
1:00 Row
1:00 Ski Erg
1:00 Air Runner
AMRAP 12:00
3 Burpee
6 Box Jump 24/20
9 Kettlebell Swing 53/35
10-12-14-16 (decreasing load)
Super Squat
Hip Thrust
Leg Press
Hamstring Curl
(alternate rounds with a partner)
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Weightlifting
Clean from blocks (BK)
70% 4×3
Clean Deadlift 4-4-4-4
Super Squat 10-12-14-16
(decreasing load)
Hip Thrust 10-12-14-16
(decreasing load)
Back Extension 15-15
(add load if ready)
“Give to every human being every right that you claim for yourself.”
~Robert Green Ingersoll
