Resilience
12min Window:
Establish a 21RM Deadlift
*Add 10kg
Resilience
50-40-30-20-10
Cals on the bike
Rest 1:1 with a partner
Time cap: 25min.
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Snatch
Every 90 sec for 12 min
Snatch + OHS
Snatchgrip Deadlift (heavy)
6*3 (2 min break)
Frontsquat
5*5 (51X1 – Kadenz)
(90-120 sec break between sets)
Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ
Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row
Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7