Part A:In 10 minutescomplete 30 Turkish Get-Ups (heavy as possible)Part B:In 3 minutes complete400 Meter Runwith remaining time Max RepRnd 1 Box Jumps 24”/20”Rnd 2 Pull-UpsRnd 3 Box Jumps 24”/20”Rnd 4 Pull-upsRest 1 minute after each cycleScore reps per round
EMOM Back Squat
8x3 working at approx 70-75% of 1 RM
Complete as many Reps as Possible in
3 min, 5 min, 7 minutes in the following order
15 Cal Row
15 Hand Release Push-Ups
15 Power Snatch M#75/W#55
Rest 1 minute after each time period.
Begin at top of list for each interval
Score for total reps in each cycle
Hand Release Push-Ups
8 consecutive intervals of 20 Seconds work/ 10 Seconds of rest for each exercise
Rest 1 minute after each round
Then Run 1 mile for time.
Score for Total Reps/1 mile run time.