For time:

• 15 squat cleans, 155 lb.
• 30 toes-to-bars 30 box jumps, 24-inch box
• 15 muscle-ups
• 30 shoulders-to-overheads, 40-lb. dumbbells
• 30 double-unders
• 15 thrusters, 135 lb.
• 30 pull-ups 30 burpees
• 300-foot walking lunge with a 45-lb. plate held overhead

15 rft
2 Bears complex (50/35)
4 burpees otb

A.1RM Front Squat

B. 5×3 FS@ 75%

C. Run 1 mile max effort.

3 Rounds for time:
400m Run
12 Weighted Box Step Ups (15/7.5KG)
15 Toes to Bar

FrontSquat

• 60% 5 Reps
• 65% 5 Reps
• 70% 5 Reps
• 70% 5 Reps

Leg Strength Week 11 Day 1

BackSquat

• 60% 5 Reps
• 70% 3 Reps
• 80% 2 Reps
• 90% 2 reps
• 95% 1 rep
• 102,5 % 1 Rep

Focus: Back Squat 4x2 @ 85%

 

Metcon: “3 Wise Men”

3 brothers that all served in different branches of the military – Jeremy a SEAL, Ben a Green Beret, and Beau a Marine. Tragically both Jeremy and Ben were KIA. Beau remains on active duty.

“Jeremy”

4 min AMRAP

5 Hang Squat Snatches 135/95

10 Burpees over the Bar

Rest 2 min

“Ben”

4 min AMRAP

 10 Power Cleans 135/95

 20 Pull ups

Rest 2 min

“Beau”

4 min AMRAP

 15 Box Jump Overs 24/20

 30 Wall Balls 20/14

"A.
Against a 4-minute running clock, perform the following for max reps:
Row 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

B.
AMRAP4:
10 Box Jumps
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
AMRAP4:
5 Burpees
5 Thrusters (40/30)

Rest exactly 4 minutes, and then . . .

D.
AMRAP4:
30 Double-Unders
10 Toes to Bar"

2 kierrosta:
-köysi x 3
-kanto x 80m
-boxi x 15
-fat bar rive x 10
-muscle up x 7

unbroken, joka kerta feilist tulee 10 yleisliikettä jotka tehdään lopuksi

A. "Jeremy"
AMRAP 4:
5 Hang Squat Snatch
10 Barbell Burpees

2 minute rest

B. "Ben"
AMRAP 4:
10 Power Clean
20 Pull-Ups

2 minute rest

C. "Beau"
AMRAP 4:
15 Box Jump Over
30 Wall balls