Strength
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Squat Clean Thrusters, 60% 1RM 7 Chest-to-bar Pull-ups Then Complete as many rounds as possible in 20 mins of: 5 Power Cleans, 145/100 lbs 10 Toes To Bars 15 Wall Balls, 20/14 lbs, 10 ft Buyout 4 x 1 minute handstand holds 4 x 1…
Strength
Press 5 x 5
Then
15-12-9 reps, for time of:
Thruster, 95/65 lbs
Pull-ups
Rest 5 Minutes
12-9-6 reps, for time of:
Thruster, 95/65 lbs
Chest to Bar Pull-ups
Rest 5 Minutes
9-6-3 reps, for time of:
Thruster, 95/65 lbs
Bar Muscle-ups
Buyout
Annie
50-40-30-20-10
Double Unders
Ab Mat Situps
Strength
Deadlift 5-5-5-5-5
Then
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Power Clean (Touch & Go)s, 60% 1RM
10 Box Jumps, 24/20 in
Then
Lizzy
12-9-6-3 reps, for time of:
Power Clean, 185/135 lbs
Ring Dip
Buyout
4 x 5 Skin the Cat
4 x 10 hanging hollow arch
Strength Bench Press 5 x 5 Work up to 5 rep max effort Then 3 rounds for time of: Handstand Walk, 50 ft * 25 Overhead Lunges, 75/55 lbs 25 Thrusters, 75/55 lbs *Scale Handstand walks to any of the following Handstand holds 90 seconds Hamstring Handstand Stretch on box 90 seconds Planks 90 seconds…
Strength
Back Squat 5-5-5-5-5
Work up to max effort set of 5.
Then
5 rounds for time of:
5 Power Snatch (Touch & Go)s, 115/75 lbs *
10 Burpee
* 5 burpee penalty for any unbroken sets or dropped bars.
Then
Box Shoulder Stretch 4×0:20
2×0:30 Inverted Hollow Hold on Bar
Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there…
Fight Gone Bad
