30 strict pull-ups
30 strict HSPU
30 strict chin-ups
30 ring dips
30 heavy ring rows
Max effort pull-ups

TC 40’
Score is determined by the number of unbroken reps

Baseline: Pre-SOP and box breathing, then ROM drills. Run 400m, 20x KB sumo deadlift high pull (53#/35#), Run 400m, 20x good morning (45#).

Stamina: Chipper, not timed: 25x deadlift @ 205#-225#/155#-175#, 75x 2-arm DB bent over row (35#/25#), 800m buddy carry.
Dead: 185#x10, 185#x7, 185#x8
Row: 35#x15, 35#x11, 35#x10, 30#x14, 30#x15, 30#x10
No carry

Durability: 1x 800m sprint. 50x evil wheels.
Sprint time: 3:45.3
Knees 10, 10, 6, 6, 6, 6, 6

Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes.

In teams of three:

30 min AMRAP

A) 12 wall ball,
9 Db snatch (22,5 kg / 15 kg)
6 burpee
B) Sand bag hold (40 kg / 30 kg)
C) Rest

Move only when sandbag is not touching the ground

rest day

3 rounds
10 push press 115#
10 Chest 2 Bar
30 Air Squats

Complete as many rounds as possible in 7 minutes of:
7 Kettlebell swings, 2-pood.
7 Burpee box jumps, 24-inch box

Warm Up/Skill
3 Rounds
20 seconds O/H Squat Hold
15 seconds L-Sit
10 Perfect Push Ups

Strength
O/H Squats
5-5-5
3-3-3

For Time
5 Muscle Ups (15 Pull Ups/15 Ring Dips)
10 HSPU (Parallettes if possible)
15 Snatch (135/95#)
20 Burpees
25 T2B
30 KB Swings (53/35#)

Did 1 parallette HSPU, 85# snatch, GHDs

JBo

Complete as many rounds as possible in 28 minutes of:
115-lb. overhead squats, 9 reps
1 legless rope climb, 15-foot rope, beginning from seated
115-lb. bench presses, 12 reps

For quality!

Lepoja