3 minute AMRAP - 6 Rounds
Strict press - 55#
Pull-ups -Black rogue band

3 minute AMRAP - 7 Rounds
3 Deadlift - #95
3 Step-ups

1 minute rest

3 minute AMRAP
Double Unders - Singles
1 minute rest

3-5 25m sprints with XPO Sled -
...

For time:

• 1000m Row
• 10 Push presses 40kg
• 800m Row
• 8 Clean and jerks 50kg
• 600m Row
• 6 Hang Power Cleans 60kg
• 400m Row
• 4 Power Cleans 70kg
• 40 Cal Assault Bike
• 4 Power Cleans 70kg
• 60 Cal Assault Bike
• 6 Hang Power Cleans 60kg
• 80 Cal Assault Bike
• 8 Clean and jerks 50kg
• 100 Cal Assault Bike
• 10 Push presses 40kg

10 Wall Climbs
20 Weighted Sit ups (45 lbs)
30 Box Jumps (24")

4 Rounds

Run 1 Mile
Row 2000m
Run 1 Mile

1 Rep Max Hang Clean 2 RM

AMRAP 20 mins
5 x Pullups
10 x Pushups
15 x Sqauts

5 Rounds of, 60s Max Reps:
60s Assault Bike for Calories
60s Mountain Climbers
60s UB Farmer Carry (32/24kgs)
60s Double Unders
60s Hollow Rocks
60s Rest

• Alternate Options for Assault Bike: - Ski Erg - Rowing - 60s 50m Shuttle Sprints

AMRAP 15:

12 Power Cleans (52.5/35kg)
12 Front Rack Reverse Lunges (6 ea)
20 Lateral Bar Hops
30 Double Unders

• Goal is consistent sustainable pace throughout with relatively light barbell.

3 rounds of the following:

• 10 pull ups
• 10 ring dips

4 x 6 minute partner suffering stations

Brandon Station
3 x Curtis P (95/65)
Wall Ball

Dale Station
10 X Ring Pushups
Plank Hold

*Legion Run

Troy Station
5 X Overhead Squat (105/75)
Mountain Climbers

Zak Station
10 x Burpee Box Jump
KB Thruster (70/53)