26.3
2 Rounds- weight #1
12 burpees over bar
12 cleans
12 burpees over bar
12 thrusters
2 Rounds- weight #2
12 burpees over bar
12 cleans
12 burpees over bar
12 thrusters
2 Rounds- weight -#3
12 Burpees over bar
12 cleans
12 burpees over bar
12 thrusters
W- 65/75/85
M- 95/115/135
* 16 minute time cap
AMRAP -20
200 Meter run/ row
21 DUBS
15 DB snatches
9 Pull ups
CLOSER: 5 Rounds
12 Wallballs
60 seconds wall sit
10 rounds
5 deadlifts
20 meter heavy object carry
5 bench press
20 meter heavy object carry
Closer: 10 rounds for distance
:30 row / :30 second rest
10 Rounds for time
5 Front squat (body weight)
4 Stone to shoulder
3 Shoulder press
200 meter ski/ row
ZEUS
3 rounds for time
30 wallballs
30 SDLHP
30 box jumps
30 push press
30 cal row
30 push ups
10 body weight back squats
Sled Day - 10 Rounds
Sled push -25 meters
Sled pull -25 meters
30 second bar hang
10 sumo deadlifts
* add weight every 2 rounds
