Conditioning: 10 rounds
7 thrusters
7 pull ups
7 burpees
——————-
Chipper: 1 RFT
10 deadlifts
20 pull ups
30 box jumps
40 KB swings
50 DUBS
40 KB swings
30 box jumps
20 pull ups
10 deadlifts
———————-
100 STOH
* 50 meter farmer carry every time you rerack
————————-
6 RFT
9 front squats
9 pull ups
9 KB swings
———————
15-10-5
Power cleans
Front squats
Single unders x100 (150/100/50)
Strength - Pull ups
Conditioning
E3MOM X7 rounds
15 Wallballs
35 DUBS
3 Squat cleans
————————-or-
9-15-21
Run 200
Burpees
Hang power cleans
Box jump
21-15-9
Burpees
Hang power cleans
Box jumps
———————
Closer w/partner for 10 rounds
:30 ball slam
:30 bar hang
NEW YORK MINUTE
for time w/partner switching EMOM
100 wallballs
100 deadlifts
1000 meter row
100 goblet squats
200 Abmat sit ups
DEADLIFTS
10-9-8-7-6-5-4-3-2-1
30 dubs + 5 burpees
* add weight on the even rounds
—————————
CLOSER- 10 rounds w/partner
:30 wallballs
:30 burpees/ touch downs
Partner 1 does wallballs for 30 seconds while Partner 2 rests
Partner 2 does 30 seconds wallballs while partner 1 rests
Then burpees……
6 Rounds for time
6 DB snatches
7 Goblet squats
6 Cleans
Closer: partner 10 rounds
Farmer carry 50 meters
Partner does DUBS or SU until partner gets back
Switch
SLED DAY 10 rounds
25 meter push
25 meter pull
* pick 2 exercises
Sumo deadlift
Box step up and overs
Bike
Ski erg
10 Rounds for time
1 min on/ 1 minute off
20 DUBS
4 Cleans
Max TTB
——————————
4 rounds for time
14 weighted Russian twists
12 DB snatches
6 Cleans
24 DUBS
——————————————-
