50 Corebag Lunges - 15kg
40 Butterfly Sit Ups - 15kg
30 Full Burpees
20 Floor Chest Press - 20kg
10 Olympic Deadlifts - 100kg

Repeat 4 times

Focus: Power Clean

3 x 2 @ 75% of 1RM PC

MetCon:

12 min AMRAP:

1 Rope Climb (L1- 8 ring rows; L2- 4 rope pull-ups; L3- rope climb; Rx+ legless)

8 Power Cleans

8 Push Presses

8 Thrusters

[L1- 75/55; L2- 95/75; L3-115/95]

 

Score: Weight / Rounds + Reps

5 Rounds

• 20" L-Hold
• 20" Hollow Position
• 20" Arch Position

then

3 Rounds for Quality

• 5 Pullups
• 5 Chest to Bar
• 5 Toes to Bar

then

4 RFT

• 15 Wallballs
• 15 BoxJumpOver

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