A. Row, Assault Bike or Shuttle Run: 5 x 30″ Work : 30″ Rest 2′ Rest 8 x 30″ W : 15″ R 2′ Rest B. Row, Assault Bike or Shuttle Run: 5 x 30″ W : 30″ R 2′ Rest 5 x 45″ W : 15″ R 2′ Rest C. Row, Assault Bike or Shuttle Run: 5 x 30″ W : 30″ R 8
“Coach Javi & Coach Mike’s BIRTHDAY” 5 Rounds For time: 400m Run 34 V-Ups 12 Squat Clean (60/40kg) 7 Bar Muscle Up
Deadlift – 1RM
“Friday Teams” 10 Rounds (each athlete) for time: 50 Double Unders 15 Toes to Bar 5 Bench Press (102/70kg)
Front Squat – 1RM
A. STRENGTH: Push Press 3-3-3-3-3-3 B. EMOM 10′ 5 Cal Assault Bike 10 Shoulder to Overhead @40/25kg
A. STRENGTH: Weighted Pull Ups 5-5-3-3-3-1-1-1 B. EMOM 20′: 1) Top of the Rings Hold 2) Handstand Hold 3) Bottom of the Rings Hold 4) 1-3 Legless Rope Climb 5) Rest
A. STRENGTH: Thruster 20′ to reach Heavy 3 B. AMRAP 12′: 8 Thrusters (45/30kg) 8 Toes to Bar 8 Burpees Box Jump
4 Sets of: 4 x 200m Run : 30″ Rest 4′ Rest between Sets
A. EFFICIENCY: Push Jerk 10-10-10-10 B. AMRAP 10′: 7 Burpees Facing the bar 5 Power Clean (100/75kg) 3 Push Jerk
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