For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents
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8 rounds of:
Run 400 meters
Rest 90 seconds
Post total time, not including 8th rest.
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15 Min AMRAP of:
20 Lateral Jumps over Bar
15 AbMat Sit-ups
10 Push Press (95/65)
5 Burpees
Example of a Plyo Lateral jump, we will do them over the Push Press bar
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Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups
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Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
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Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups
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Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Yes in case your wondering that is 3 rounds of “Jackie”
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“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
These are full squat cleans, crease of the hip below the knees.
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“The backwards Gimp”
800 m Run
100 Air Squats
400 m Run
200 AbMat Sit-ups
200 m Run
200 m Walking Lunge
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