8/6
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Squat Clean + Thrusters (25/15 kg)
10 Toes to Bar
9/6
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 18 m Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike
10/6
Every 90 seconds for 12 minutes (4 sets):
Even –Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps
Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)
Then…
Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups
11/6
Tabata
12/6
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Dumbbell Devil’s Presses (25/15 kg)
Station 2 – 20/15 Calories of Assault Bike or Bike Erg
Station 3 – 30 Box Jumps ( jump up, step down)
Station 4 – 40 Push-Ups
Station 5 – Rest
14/6
Take 10-12 minutes to build to the weight you will use for your first set in Part A.
A.
Five sets of:
Back Squat x 2 reps @ 90+%
Rest 2 minutes
B.
“Little Giza”
For time:
25 Pull-Ups
50 Wall Ball Shots (9/6 kg)
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups
Time Cap = 15:00
