3 x 500 Meter Row
* 90 Seconds Rest Between Efforts - 8:30

Freddy’s Revenge
5 Rounds for Time
5 Shoulder to Overhead (185/130) - 95 / 9:50
10 Burpees

1) 10stoh@60kg + bx jump
2) row
3) rest

For time:

20 Split Jumps
Rest :10
30 Split Jumps
Rest :30
20 Thrusters 65/45#
Rest :10
30 Thrusters 65/45#
Rest :30
20 HR Pushups
Rest :10
30 HR Pushups
Rest :30
20 Pullups
Rest :10
30 Pullups

5x Front squat e2mom for 20min @78%

4.5 miles

5x3 Front Squats

For Time:
100 DU's (2:1 singles)
35 KB swings (53/35)
35 HRPU's
35 T2B (2:1 situps)
35 DB Thrusters (45/25)
400m run

Did singles for the DU's, 70 situps, and #15 for the thrusters (first 10 did #25, then dropped).

Clean pull 3x3.

Sprint Intervals:

50yds (on track) - 6.93, 6.56, 6.26, 6.16, 6.00, 5.90, 5.99
150yds (on track) - 20.19, 19.36, 18.56

Total 105 min
EMOM for 9 min:
1 min: 8 burpee box step overs
2 min: 10 abs + 10 backs
3 min: 10 thruster 15 kg

A.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep
Load should be secondary to perfect mechanics.
25 27.5 30 32.5 32.5 35 37.5 40 42.5 ei 40

B.
Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 90%
Percentages based off whichever of the two movements limits you.

C.
Every minute, on the minute, for 24 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups > 5 strict pull ups + 20 DU
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″) > 5x10 3x8
Minute 3 – 12 Push Press (115/75 lbs) > 4x8 4x5
Avg/max HR 182/189

30 min

• 30 sek Erg
• 5 Sumo Deadlifts 2x24kg kb
• 30 sek Erg
• 10 ring rows