Prep
2 Sets
Single arm DB Farmers carry x 100ft per arm
Banded Bent Over Pull A Aparts x 10 reps
Band Squat Clamshell x 10 reps
Essentials:
A.
3 Sets
Turkish get Up x 3 reps per arm
Rest 30 sec
Rope Hang x 15-20 sec of work
On the 3 min marks
B.
3 Sets
Hang Squat Clean Cluster x 2.2 reps
40-50%
2 Sets
Hang Squat Clean Cluster x 2.2 reps
45-55%
Rest 10 sec between cluster
On the 90 sec Marks
C.
Teams of 2-3 people
9min Amrap
Devils press x 10 reps
Single Unders x 40 reps
Bear Crawl x 30 ft (15ft turnaround)
-Right into-
6 min Amrap
Dual Dumbbell Thruster x 5 reps
Single Unders x 20 reps
Push Ups x 10 reps
*One Person Must complete the whole round by themself before switching .
Fitness:
A.
3 Sets
Turkish get Up x 3 reps per arm
Rest 30 sec
Rope Climb x 1-2 reps
On the 3 min marks
B.
3 Sets
Touch and Go Squat Clean Cluster x 2.2 reps
60-70%
2 Sets
Touch and go Squat Clean Cluster x 2.2 reps
70-75%
Rest 10 sec between cluster
On the 90 sec Marks
C.
Teams of 2-3 people
9min Amrap
Devils press x 10 reps 20#
Single Unders x 40 reps
Bear Crawl x 30 ft (15ft turnaround)
-Right into-
6 min Amrap
Dual Dumbbell Thruster x 5 reps 35#
Double Unders x 20 reps
Handstand Push Ups x 10 reps
*One Person Must complete the whole round by themself before switching .