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Strength: Squat – work to a heavy set of 5 reps Then, every minute on the minute perform push-jerks (or push press) and hand-release push-ups. RX = 115/75lb. For the first minute, perform [...]

The “Filthy Fifty” 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings (16/12k) 50 (steps) Walking lunge (left/right =2) 50 Knees to elbows 50 Push press (45/35lb unloaded barbell) 50 [...]

Strength: Pause bench – work to a heavy set of 3 Then, AMRAP 15 minutes of: Run 400m with med ball (20/16lb) 10/10 Kettlebell cleans 25m Lunge with plate locked out overhead (45/25lb)

“Painstorm” 40 minute AMRAP of: 200m run 5 Thrusters* Start the thrusters with an unloaded bar. Each round add 10 lbs to the bar. Score is number of rounds, max weight for the [...]

Strength: Deadlift – 15 minutes to determine your three rep max Then, for time: Run 400m Then perform three rounds of the barbell complex* Run 400m Then perform two rounds of the barbell [...]

“Barbara” Five rounds for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest exactly three minutes between each round. Compare to the last time we did this (when we did not rest between [...]

For time: 50 Mountain climbers 15 Overhead squats (95/65lb) 15 Hand-release push-ups 50 Mountain climbers 12 OHS 12 Push-ups 50 Mountain climbers 9 OHS 9 Push-ups 50 Mountain climbers

Strength: Front squat – work to a heavy set of 3 Then, four rounds for time of: Run 600m 5 Muscle-ups* 10/10 Grasshoppers * For athletes without a muscle-up, the scale will be 10 ring dips

“Faceplant” For time – start with 15 reps of each, for the next set perform 14 reps of each, then 13… and so on until you finish with one rep of each. Kettlebell swing [...]

Two cones were set-up approximately 70m apart in the field at the park. Athletes performed the following for time: Burpee broad jumps* for the distance between the two cones 50 Kettlebell swings [...]