ROOKIE
A1.
Bent Over DB Row
8-8-8
Rest 30s
A2.
Trap 3 Raise
12-12-12
Rest 30s
A.
AMRAP 3 min:
KB Complex: 3 Sumo Deadlift High Pull+6 KB Swings+6 Goblet Lunges
Rest 1min, then:
B.
AMRAP 3 min:
KB Complex: 6 Sumo Deadlift High Pull+12 KB Swings+12 Goblet Lunges
Rest 1min, then:
C.
AMRAP 3 min:
KB Complex: 12 Sumo Deadlift High Pull+24 KB Swings+24 Goblet Lunges
INTERMEDIATE
A.
3 Rounds not for time:
5 Muscle Ups
5 Pull Overs
15 Pass Throughs
B.
21-15-9
Deadlift 100/70kg
Strict Toes to Bar
COMPETITOR
A.
”Fight Gone Bad”
Three rounds of:
1 min Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
1 min Sumo deadlift high-pull, 75/55 pounds (Reps)
1min Box Jump, 20″ box (Reps)
1 min Push-press, 75/55 pounds (Reps)
1 min Row (Calories)
1 min Rest