RUN DT, RUN!!!
4 Rounds For Time of:
12 Deadlifts (155/105#)
9 Hang Power Cleans
6 Jerks
400M Run
Rowing Helen
3RFT:
400m row
21 KB Swings
12 pull ups
Strength Skill Work: Work up to a 2-rep Touch and Go Power Clean
then…
8 min Ascending Ladder
2 Power Cleans [115/85], 2 TTB
4 Power Cleans, 4 TTB
6 Power Cleans, 6 TTB
8…
Bench: 5×3 at 90%
then…
21 Calories on Assault Bike
21 Calories on Erg
21 Pull-Ups
15 Calories on Assault Bike
15 Calories on Erg
15 Pull-Ups
9 Calories on Assault Bike
9 Calories on Erg
9 Pull-Ups
For Time:
21 Front Squats [155/125]
48 Push-Ups
15 Front Squats
24 Push-Ups
9 Front Squats
12 Push-Ups
Deadlift: 5×3 at 90%
then…
3 RFT:
15 V-Ups
15 KBS [53/35]
15 Sandbag Cleans and Toss
2:00 Max effort wall balls
2:00 Run 200m (remaining time is yours to rest)
1:00 Max effort wall balls
1:00 Run 100m (remaining time is yours to rest)
0:30 Max effort wall balls
0:30 Rest
0:30 Max effort burpees
1:00 Run 100m (remaining time is yours to rest)
1:00 Max effort burpees
2:00 Run 200m (remaining time is yours to rest)
2:00 Max effort burpees
For Time: 21-15-9
Clean & Jerk (135/95)
Dips
Assault Bike (calories)
Cash-in: 550m Run
Annie (50-40-30-20-10)
Double Unders
Sit-ups
*with 10 Dumbbell Step-ups after each round (5 each leg)
Strict Press: 5×3 @90%
then…
Alternating Tabata
(16 rounds total of :20 work, :10 rest)
Slam Balls
Pull-ups
Back Squat: 5×3 at 90%
then…
6 min AMRAP
10 Goblet Squats [53/35]
20 KB Swings
Deadlift: 5×3 at 90%
then…
8 min Ladder
2, 4, 6, 8 …
Kettlebell SDHP [53/35]
V-Ups
5 RFT:
200m Run
15 Pistols
15 KBS [70/53]
15 min to establish a 1RM Squat Clean
then…
10 min Alternating EMOM
Odd: 5 Squat Cleans [135/95]
Even: 40 DU’s
Strict Press: 5×3 at 90%
then…
8 min AMRAP
10 Renegade Rows [35/20]
10 V-Ups
1 Rope Climb