For Time 25min cap
50 GHD Hip Extension
50 Wall Ball
50 Deficit Push Ups 45/25s
50 KB Box Step Overs 53/35, 20″
50/35 Cal Row
+
3 Rounds for Quality
8-12 Bentover Row
30-60s Lsit
15 Band Pull Aparts
In 15min build to a 1RM OHS
+
4 RFT
10 Power Snatch 115/80
10 Bar Facing Burpees
EMOM 10
Odd: 3 Hang Squat Clean
Even: 6 Challenging HSPU
+
For time 12min cap
30/21 Cal Assault Bike
30 Pull Ups
30 Thrusters 115/80
30 Pull Ups
30/21 Cal Row
DL
5×3
*first set at 80%, 3min rest btwn sets
+
2016 Regional Event 5
3 RFT
400m Run
40 Abmat Sit Ups
7 Heavy DLs
*Compare to 5.24.16
A1. FR Lunge 5×10
A2. Rope Climb 5×1-3
+
3 RFT 8min time cap
30 Box Jumps
15 STOH 135/95
5 sets
Power Clean + Clean
*first set at 75%
+
AMRAP 12
3 FS @65%
6 Strict HSPU
9 KB Swings 70/53
