Strenght:

EMOM 8′

Odd: 4 front squat

Even: max effort sit ups

Work Capacity: “Fight gone bad”. 3 rounds – Complete as many reps as possible of:

-60 second max calorie row

-60 second max rep wall ball (5#/3#)

-60 second max rep sumo deadlift high pull (30#/20#)

-60 second max rep box jump (50/40)

-60 second max effort push press (30#/20#)

-60 second rest

—One&Only competitor team—

Strength:

1: 10 Rounds (20 Minutes) – EMOM, perform:

-Odd minute: 3x Back squat (65% 1 RM)

-Even minute:  5x Seated box jump (Max height)

Work Capacity: Complete as many reps as possible in 15 minutes of:

1) Minutes 1-5:

-10x snatch (60#/43#)

-30x double unders

2) Minutes 6-10:

-10x snatch (43#/30#)

-30x double unders

3) Minutes 11-15:

-10x snatch (35#/25#)

-30x double unders

Score = Total reps completed in the 15 minutes.

Core: 3 rounds, not for time:

-12x reverse hyper (AHAP)

-10x standing evil wheel (you can use a barbell if you don’t have a wheel)

 

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