December 2019

“Operation Just Cause” by DB For Time: 1 Round: 75 American Ranger Kettlebell Swings 75 Deadly Double Unders REST 1min 2 Rounds: 20 PDF WallBall Shots12 Macho-De-Monte Wallball Step-Ups REST 2min 3 Rounds: 2 Triple Canopy Parachute Rope Climbs 23 American Deadlifts325m Row for the Wounded Rope Heights = 15′ MRX 1 to 15″ or […]

Build Up 1RM Hang Bear Complex (1rep of the following in order) E3MOM x 5 Sets1 Hang Power Clean to 1 Front Squat to1 Shoulder to Overhead to1 Back Squat to1 Back Rack Shoulder to Overhead *No squat cleans or thrusters* For Time:800m Run8 Hang Power Cleans 8 Front Squats8 Shoulder to Overhead 8 Back

“The Kitchen Sink” by DB For Time: 2 Rounds Cindy = 5 Pull-ups – 10 Push ups – 15 Air Squats35 Kettlebell Sumo Deadlift High Pull 24/16 RX+ 30/24 MRX 20/12 Run 400m 2 Rounds = 5 Squat Clean Thruster/S2O & 10 Dips RX+ ring strict / RX/MRX bar kip 35 Russian Kettlebell SwingsROW 400m2

Power Clean & Bench Press Alternate Lifts E2MOM Build Up 6 Power Clean – 18 Bench Press 4 Power Clean – 12 Bench Press 2 Power Clean – 6 Bench Press 1 Power Clean – 3 Bench Press *TnG multiple rep sets* 5 Rounds For Time:5 Cleans 95/65 RX+ 135/95 MRX 75/55 5 Burpee Box

Hang Snatch Build Up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 6min AMRAP: 9 Hang Snatch 95/65 RX+ 115/75 MRX 75/55 6 Overhead Squats3 Muscle-Ups (ring or bar) Rest 3min Add or Lower Weight 6min AMRAP: 6 Hang Snatch 115/75 RX+ 135/95 MRX 95/65 12 Pistols or 24 Air Squats6

“ROY” 5 Rounds For Time:15 Deadlifts 225/155lbs MRX185/125 20 Box Jumps 24/20″ MRX 20/18″ Step-Ups 25 Pull-ups MRX Ring Rows Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was

*Athletes choice on order, but all Must be completed **If not completed in 6min time cap/E6MOM annotate reps and move directly into next event. Each event starts at 6min. E6MOM for 5 TEST Events

Tempo Front Squat E3MOM5 Sets x 3-5 Reps**3sec down – 2sec Hold/Isometric Squeeze – 1sec Explode up** 12min AMRAP: 1 Deadlift 115/75 RX+135/95 MRX 95/65 2 Hang Power Cleans *no squat clean into3 Front Squats4 Front Rack Lunges (forward or backward) 5 Shoulder to Overhead 6 Pull-Ups RX+ Chest to Bar Core, Shoulder & Flexibility Development 30

“Dropped Lung Deuce” by DB For Time: Run 400m10 Over Bar Burpees30 Sumo Deadlift High Pull 95/65lbs RX+ 115/75 MRX 75/55 Row 300m5 Over Bar Burpees15 Front SquatsRun 400m10 Over Bar Burpees30 Shoulder to OverheadRow 300m5 Over Bar Burpees15 Thrusters Core Development Accumulate 1min L-Sit HANG 30 GHD Sit-Ups30 Hip Extensions CFHSV Running & Endurance

Tempo Deadlifts E3MOM5 Sets x 3-5 Reps **1sec Explode up -2sec Hold/Isometric Squeeze – 3sec Down** Continuously Running Clock for Reps: 0:00-2:00 200m Run/Row Russian Kettlebell Swings 2:00-3:00 – REST 3:00-5:00 200m Row/Run Right Arm Kettlebell Shoulder to Overhead 5:00-6:00 – REST 6:00-8:00 200m Run/Row Sumo Deadlifts 8:00-9:00 – REST 9:00-11:00 200m Row/Run Left Arm