Skill
4x5 Strict Weighted Handstand Pushups (90s rest)

Endurance
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.
(1:11 - 1:36 - 1:36 - 1:33)

Overhead Squat 1 RM

Skill
4x5 Strict Weighted Handstand Pushups (90s rest)

Endurance
4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.
(1:11 - 1:36 - 1:36 - 1:33)
Just Horrible!

10 Min EMOM

3 Bar Dips (#45)
10 Situps

10 deadlifts
10 dips (red band)

15 min AMRAP

10 rounds + 10dl + 5 dips

Baseline: Pre-SOP and box breathing, then ROM drills. 2 minutes of jump rope,

Work Capacity: AMRAP in 20 minutes:

10x front squat (155#/115#)
10x strict pull ups
50x double unders
rounds: 3, 4 pull ups

Stamina: Chipper, not timed: 40x push press @ 85#-105#/45#-65#, 20x muscle ups, 800m front rack sandbag walking lunge (60#/40#).
Sandbag pushpress:
Sandbag front rack lunge: x 30

10 Rounds for Time

100ft. bear crawl
6 step-ups w/ barbell (front rack)
10 push press

Rx: 55lbs
I did: 45lbs

2 Round for Time:

27 jumping squats
27 ab mats
27 KB swings
27 burpees
27 wall balls
27 push press

Rx: 14lb Medball, 35lb KB, 35lb barbell
I did: 8lb Medball, 35lb KB, 35lb barbell

FRONT SQUAT 5X5+ AT 60% 125lbs

21-18-15-12-9-6-3
Front Squat 95/65
double under
deadlift 185/125
Box jump 24/20
*Begin each round with gate sprint, 35 minute time cap

FRONT SQUAT 5X5+ AT 60% 120lbs

21-18-15-12-9-6-3
Front Squat 95/65
Single jumps
deadlift 155
Box jump 24/20
*Begin each round with gate sprint, 30 minute time cap

Finished Reps: 21-18-15-12
Unfinished Reps: 9-6-3