Strength: FRONT SQUAT Build to Heavy Set of 3 Every 2min for 10min. W.O.D “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row   FITNESS AMRAP 5: 15-12-9 Kettlebell Swing (53/35) Front Squat (95/65) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 …

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“Schlitz” 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders 20min time cap. OPEN – as written. PERFORMANCE – 8 Burpee Pull-Ups FITNESS – 8 Burpee Pull-Ups – 80 Singles   Running Substitute: 28/20 Calorie Assault Bike 28/20 Calorie Row  

Strength DEADLIFT 5 Sets of 5 Deadlifts Aim is to build to a heavy set of five “touch and go” repetitions by the final set. Every 2 min for 10min. Set #1 – 70% of 1RM Deadlift Set #2 – 75% of 1RM Deadlift Set #3 – 80% of 1RM Deadlift Sets #4 and #5 – Build to a heavy …

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GYMNASTIC TESTING Benchmark Testing #1 Establish a Max Set of Strict Handstand Pushup Benchmark Testing #2 Establish a Max Set of Strict Pull-Ups   Perfect opportunity to test exactly what you have tested prior. Purely an assessment of where we are with our gymnastic strict strength. Today is purely a check-in as we track towards the larger picture that is …

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Strength Squat Clean Thruster 10min to build to a heavy single for the day. W.O.D “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95)   Open/Performance – as written Fitness –  95/65, regular burpees   Midline/Recovery  Not for Time: 25-20-15-10-5: AbMat Sit-Ups …

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Teams of 3 20min AMRAP   30 Box Jump 30 Burpee 30 Thruster   Open/Performance 24/20”, 95/65 Fitness 75/55 Scaled Air squats   1 teammate is always on the rower accumulating meters 1 teammate works 1 teammate rests Athlete may switch whenever they like   Score is total meters rowed AND Rounds and Reps  

“ROPED IN” 50/35 Calorie Row 800 Meter Run 30 Power Snatches (115/80) 800 Meter Run 5 Rope Climbs (15′)   OPEN/PERFORMANCE – as written FITNESS – 75/55 *Some examples to sub with: rope pulls, ring rows, 3CTB+3TTB… 25 time cap.  

“BUMPY RIDE” (TEAM) In Teams of 3, AMRAP 25: 9/6 Calorie Assault Bike 6 Lateral Burpees over Sandbag 100m Sandbag Run (50/35) Partners complete full rounds before switching. If we are modifying with a rower, complete as 12/9 calories per round. If we do not have access to a bike or rower today, let’s complete each round with a 35 …

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SQUATTING Part A – Back Squat 3 Sets of 10 Reps Working Weight – 70-73% of 1RM Back Squat Every 3min for 9min **10min rest to include warming up first set of front squats** Part B – Front Squat 3 Sets of 3 Reps A challenging load, but by no means a max effort triple. Working Weight – 80% of …

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Strength: Push Press 5RM All repetitions are to be taken from the rack. Every 2min for 10min: 5 sets building.   “SPEED BOAT” 3 Rounds: 30/21 Calorie Row 25 Wallballs (20/14) 10 Dumbbell Hang Clean and Jerks, left side (50/35) 10 Dumbbell Hang Clean and Jerks, right side (50/35) OPEN/PERFORMANCE – as written FITNESS – 35/25 Can scale with a …

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