6 minute AMRAP
100′ duck walk @ 1.5x body weight or more
10 GHD situps
Rest 3 minutes
For time —
100 KB swings @ 70 men and 44 women
For every drop of the KB there is a 10 box jump penalty on the spot
“Log Grace” 30 ground to overhead with a log Men @ 135+ Women @ 85+ Post loads and times to comments.
Every Minute On the Minute(EMOM) x 15 minutes
20 seconds of Backward sled/tire drag
3 Muscle Ups(bar or rings)
20 minutes — alternate movements each minute
10 walking barbell lunges – racks allowed – (AHAP — as heavy as possible)
5 bench presses (AHAP)
Post loads to comments.
30 minutes — alternate movements each minute
First minute 50′ zercher yoke carry @ 2x body weight
Second minute 10 russian KB swings (AHAP — as heavy as possible)
Third minute 10 walking DB lunges (AHAP)
Scale as needed. The KB and the DB’s should be heavy enough that it’s difficult to go unbroken. If you don’t have a single KB heavy enough hold one KB in each hand.
“Hayden” (25 minute cap)
30 push jerks (from a rack) with 2 tire flips EMOTM
then — (no rest in between the jerk and the bench)
30 bench presses with 2 tire flips EMOTM
Push jerk and bench press weight options:
Rx’d – 185/120
LII – 155/105
LI – 115/80
Tire should be 1.5 X Body Weight or as heavy as possible.
Post loads and times to comments.
EMOM complete 1 thruster from a rack
Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225. Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.
Women — Start at 65 pounds and increase by 5 pounds per minute until you fail a rep.
Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.
Post final successful lift and current 1RM to comments.