2 to a team complete the following:

Run 400m together

150 Box jumps Alternating 1 for 1 with partner( 20 inch )

75 Wall Balls Alternating 1 for 1 with partner ( 20lb )

Run 400m together

75 Air squats Alternating 1 for 1 with partner

150 Lunges Alternating 1 for 1 with partner

Run 400m together

Jimmy was my partner, who informed me I was older than his father. Fucker.

FIGHT GONE BAD!!
3 rounds of 1 min of:
- Wall ball shots (9/6 kgs).
- Sumo deadlift high-pull (35 kgs).
- Box Jumps (24"/20").
- Push press (35 kgs).
- Rings Row with feet on the box.

***** 1 min per exercise and 1 min rest between series.

50 x amerikkalainen etuheilautus, 24 kg
50 x pystypunnerrus tangolla
50 x kirvesmies, 12 kg kuula
50 x vinopenkkipunnerrus, 50 % omasta kehon painosta
50 x wall ball, 3 m / 10 kg pallo
50 x ojentajapunnerrus kuminauhalla
50 x istumaannousu

for time:

100 KB Swing (32/24)

5 Power Clean @ 60kg
5 burpees

All Levels

Warm Up
3 Rounds
300m Run
10 Shoulder Dislocates
10 Air Squats
10 KB Swings

Skills
Practice for 10 min:
Pull Up Ladder (strict):
6-5-4-3-2-1
Push Up Ladder:
12-10-8-6-4-2

Workout
For Time:
50 Alternating Overhead Lunges (35/15)
50 Deadlifts (155/115)
50 Wall Balls (20/14)
50 Sit Ups
50 Alternating Single Arm DB Power Snatch (40/20)

Advanced: (45/25), (Bodyweight), (50/30)

60m Sprints - on track - 9x60m - 8.10, 7.78, 7.88, 7.62, 7.72, 7.68, 7.56, 7.50, 7.63

3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs

• 8-10 Sets of:
Legless Rope Climb 1 rep
Rope Climb 1 rep
0:30 rest each sets

Rx'd

For time:

Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F - 30-lb. dumbbells to 20-inch box
M - 45-lb. dumbbells to 24-inch box