L3: Back Squat 5x2 @ 85%
L2: Back Squat 5x3 @ 75%
L1: Back Squat 5x5 @ 70%
L3:
5 Rounds:
10x Over Bar burpees
25x Double unders
Rest 1 minute between rounds
L2:
5 Rounds:
10x Over Bar burpees
15x Double unders
Rest 1 minute between rounds
L1:
5 Rounds:
10x Over Bar burpees
25x Single unders
Rest 1 minute between rounds
All levels: Strict Press 5x5 @ 68%
All Levels: Strict Pull-up 7-7-7-7
L3:
750m Row
20x HSPU's
30x Wallballs (20/14)
35/30 Cal Bike
20x HSPU's
30x Wallballs (20/14)
L2:
750m Row
20x Elevated push-ups
30x Wallballs (20/14)
30/25 Cal Bike
20x Elevated push-ups
30x Wallballs (20/14)
L1:
500m Row
20x Hand release push-ups
30x Wallballs (14/10)
25/20 Cal Bike
20x Hand release push-ups
30x Wallballs (14/10)
Happy Birthday America!!!
"1776" For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups/Ring Rows
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (25/20 lb)
Dumbbell Push Press (50/35)
As a team, complete a total of 1776 reps of all movements, in any order.
*40 Minute Cap
Hang Power Clean (Below the knee)
3-3-3-3-3-3
L3:
AMRAP 12:
2x Power Cleans (185/135)
4x Deadlifts (185/135)
6x Lunges per leg
200m Run
L2:
AMRAP 12:
2x Power Cleans (135/95)
4x Deadlifts (135/95)
6x Lunges per leg
200m Run
L1:
AMRAP 12:
2x Power Cleans (95/65)
4x Deadlifts (95/65)
6x Lunges per leg
200m Run
L3: Back Squat 3x8 @ 73%
L2: Back Squat 5x3 @ 73%
L1: Back Squat 5x5 @ 68%
L3:
1-2…9-10
Dumbell Front Squats (50/35)
Hollow Rocks
L2:
1-2…9-10
Dumbell Front Squats (35/20)
Hollow Rocks
L1:
1-2…9-10
Goblet Squats (35/26)
Hollow Rocks
High Hang Power Clean 10x1 @ 65%
L3:
EMOM 7:
3 Hang Power Cleans (155/105)
7 Pull-ups
L2:
EMOM 7:
3 Hang Power Cleans (135/95)
5 Pull-ups
L1:
EMOM 7:
3 Hang Power Cleans (95/65)
7 Ring Rows
L3:
15-10-5
Thrusters (95/65)
Box Jumps
400m Run
15-10-5
OH Squat (135/95)
Box Jumps
400m Run
15-10-5
Deadlifts (275/185)
Box Jumps
400m Run
L2:
15-10-5
Thrusters (95/65)
Box Jumps
400m Run
15-10-5
OH Squat (95/65)
Box Jumps
400m Run
15-10-5
Deadlifts (225/155)
Box Jumps
400m Run
L1:
15-10-5
Thrusters (65/45)
Box Jumps
400m Run
15-10-5
OH Squat (65/45)
Box Jumps
400m Run
15-10-5
Deadlifts (135/95)
Box Jumps
400m Run
