Badger
3 Rounds

30 Squat Cleans 95/65

30 Pull ups

800m Run

Had to clean n jerk, do two bands and row.

Row 1600 meters
Rest 2 minutes
Row 1200 meters
Rest 2 minutes
Row 800 meters
Rest 1 minute
Row 400 meters

Resting 60 seconds between sets:
Press 10-10-10-10-10-10-10-10-10-10 75 lbs.

STRENGTH TEST DAY:

12 Minutes to find 1RM:

Back Squat

• Only real reps will count towards the results*

F.O.D

20 minute AMRAP

20 pull ups
30 push ups
40 butterfly sit ups
50 air squats
10 Combo's

3 treeniä

One round of "Helen"

One round of "Kelly"

One round of "Annie" (50 Dubs and SU's)

3 Rounds

30 Squat Cleans 95/65

30 Pull ups

800m Run

Felt pain free today in all areas. Thanks to Dawn for ushering me along...I pushed through rd.3 cleans almost without stopping.

5 min AMRAP:
110# clean and jerk

2-2-2-2-2-2-2-2-2-2 strict press
rest 1 minute between each set

"Stations"

Perform max effort reps in each station. Change after 1 min. 1min rest after 6 stations. Three rounds total.
1. Deadlift 60/40
2. Box jumps
3. Power cleans 40/25
4. Row for calories
5. Back squat 60/40
6. Push ups

10 rounds
135 lb Front squat-3 reps
40 jump ropes
135 lb back squat-3 reps
40 jump ropes

then
rest 2 minutes
135 lb adding 10 pounds every rep
1 front squat
50 jump ropes
1 back squat
50 jump ropes

Go until you hit your max on squat