BLACK HILLS SPRUCE
10 Min AMRAP (Team of 2)
250m Run
25 GHD Sit Up
*One partner at each station, then switch.
-Rest 5:00-
10 Min AMRAP (Team of 2)
109 Double Under (Together)
2 Rope Climbs
10 Burpee Box Over (24in)
*One partner at each station, then switch.
-Rest 5:00-
10 Min AMRAP (Team of 2)
1 Round of “DT”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overheads (155/105)
LUTTRELL 3 Rounds 25 Burpee over the bar 15 Body weight back squats STRENGTH Clean Deadlift to Mid Thigh + Clean Pull + Clean + Jerk 5-5-5-4-4 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean +
SEAL TEAM 10 4 Rounds 500m Row 100ft Double Kettlebell Front Rack Carry (2x70/53) Strength Dips Ring Dips/Box Dips 4 sets to failure (each set) * rest 2 min between sets
06/28/05 For time: 30ft -60ft -90ft Back Rack Lunge (135/95) 30-20-10 Toes to bar Strength 3-4 Sets: 6 DB Bent Over Row - RPE 8 12 Underhand Barbell Row - RPE 7 25 Ring Rows - RPE 6 -Rest 2:00-3:00 b/