6:30 Comp Class
T.S.T.
3 Rounds
50 GHD
16 BMU
50’ HS Walk w/obstacle
then
40 min AMRAP
50 Double DB STOH 50/35
40 TTB
30 Wall Balls 30/20
20 Dead Lifts 255/205
200’ Sled Sprint (sled+90/70)
8:30 Class
T.S.T.
40 min AMRAP
50 Sit-ups
10 Wall-Walks
50 Double DB STOH 40/30
10 Deadlifts 225/175
30 TTB
200’ Sled Sprint (sled+70/45)
BIG BIRD AMRAP 10 Minutes 5 L Pull-ups OR 5 Pull-ups + 5 Knee-ups 3 Wall -Ups OR 25ft Handstand Walk Strength Power Snatch
SESAME STREET 25/20 Calorie Echo Bike OR 500/400m Row -into- 42-30-18 Wall Balls (20/14) V Ups OR GHD Sit-ups -into- 25/20 Calorie Echo Bike OR 500/400m Row Strength Deep in the hole Front Squats
Western Kentucky Teams of 2 4 rounds 400m run together 8-6-4-2 rope climbs 3 rounds 30 Wallballs 30/20 30 clean and jerks 135/95 2 rounds 40 cal bike 40 GHD 40 Pull-ups