“DT” 5 Rounds for time: 155(115) lb. Deadlift, 12 reps 155(115) lb. Hang clean, 9 reps 155(115) lb. Push jerk, 6 reps *compare to 120107
3 Rounds for max reps each round: Ring row 60 seconds 60 seconds rest Burpees 60 seconds 60 seconds rest KB snatch 60 seconds 60 seconds rest
8x250m Sprint Work:Rest is 1:1
3 Rounds for time: 10 Squat clean to thrusters 25 AbMat sit ups
3 Rounds for time: 20 Pull ups Run 200m 30 KB swings
Back Squat x5 55,63,70,77,85% Then 3 Rounds for time: 30 Wall balls 30 Double unders
For time: Run 800m 50 Box jumps Run 400m 50 Back extensions Run 200m 25 Box jumps
5 Rounds for time: 5 Hang power snatch 10 Overhead squats 10 Bar facing burpees
4 Rounds for time: Row 500m 15 Push press 25 AbMat sit ups
For time: 30 Clean and Jerk 135/95 Run 200m 20 Games push ups Run 200m 20 Games push ups
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