April 2018

Tester “Fast 50’s” by DB For Time: 50 Pull-Ups or 50 Chest to Bar Pull-ups Rest 2min 50 Handstand Push-ups or 50 Hand Release Push-ups Rest 2min 50 Bodyweight Deadlifts / 75% BW Deadlifts Rest 2min 50 GHD Sit-Ups or 50 Anchored Sit-Ups Rest 2min 50 Kettlebell Swings 24/16 32/24 20/12kgs Rest 2min 50 Double Unders […]

“Chest Pump” by DB 12 – 10 – 8 – 6 – 4 – 2 reps for: Power Clean 135/95 MRX 95/65 Ring Dips MRX Bar Dips Shoulder to Overhead Push-Ups GHD TESTER 35 GHD Sit-Ups for Time Rest as needed 35 Hip Extensions for Time

Clean (Power, Squat or Split) Build Up to Max E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 OR Master Qualifier Event 1 2014 15min to Establish a 1 rep Max Clean (Power, Squat or Split) Master Qualifier Event 3 2016 15 minute AMRAP: 55 Doubles Unders 15 Chest to Bar Pull-Ups MRX/55+ Pull-ups 5 Hang Power

Thruster Build Up to Max E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 Master Qualifier Event 1 2016 21-15-9 reps for time of: Row for Calories or Assault Bike Thrusters 95/65 MRX/55+ 75/55 OR For Time: 400m Run 21 Thrusters 95/65 RX+ 115/75 MRX/55+ 75/55 200m Run 15 Thrusters 100m Run 9 Thrusters

Split Jerk Build Up to Max E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 OR 15min to Establish a 1 RM Shoulder to Overhead Master Qualifier Event 3 2017 21-15-9 reps for time of: Shoulder to Overhead 135/95 MRX/55+ 95/65 Chest to Bar MRX/55+ Pull-ups OR Master Qualifier Event 1 2017 For Time: 100 DB Snatches (alt arms) 50/35lbs

Sprint Rounds For Time: 75 Double Unders 25 Deadlifts 135/95 RX+155/105 MRX 115/75 5 Rope Climbs 15′ RX+ Legless MRX 10′ Rest 3 minutes 15 Over Bar Burpees 15 Muscle-Ups (Ring or Bar) MRX C2B Pull-Ups 15 Over Bar Burpees Rest 3 minutes 75 Double Unders 25 Deadlifts 25 Chest to Bar MRX Pull-Ups Rest 3

Back Squat E3MOM 8 – 8 – 5 – Max reps For Time: 9 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 200m Row or Run or 0.5km Bike 9 Power Snatch 15 Front Squats 400m Row or Run or 1km Bike 15 Hang Power Snatch 21 Back Squats 600m Row or Run or 1.5km Bike 21 Sumo Deadlift

Bench Press E3MOM 8 – 8 – 5 – Max reps For Time: Buy In 400m Run Then 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps of Handstand Push-Ups Toes to Bar Then Cash Out 400m Run Core & Shoulder Accessory Training 25 Strict Bar Dips 1min High Plank Hold into 1min

Hang Clean Build Up E2MOM 4 – 3 – 2 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time Of: Choose 1: -10 Back Squats 135/95 MRX 115/75 -12 Front Squat 115/75 MRX 95/65 14 -14 Overhead Squats 95/65 MRX 75/55 Choose 1: -4 Bar Muscle Ups -8 Chest to Bar Pull-ups -11 Pull-ups Choose 1: -10 Hang Cleans 135/95lbs