A: EMOM x 12 Odd rounds -
Max distance Handwalking (or Wall walks)
Even rounds - 15/12 cal row
B: Bicep curls alternating arms 4 x 12 at a heavy and immediately drop weight by 30%+ and hit a burnout set
C: For time:
9-12-15-18 of
C2Bs and
S2O at 135/95
Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task. If you do not finish, stop, record missed reps and continue onto the next part.
Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU
Part B: 7:00- 14:00
4 rounds
12 DB Push press 50/35
9 BBJO at 24"/20"
Part C: 14:00 - 21:00
3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"