For Time:
COMPETE
1 Mile Run or 2,000/1,800 Meter Row
30 Bar Muscle-ups
40 Thrusters 85/115 M65/95
*Score = Time it takes to complete the workout
TRAIN
For Time:
1 Mile Run or 2,000/1,800 Meter Row
30 Burpee Strict Pull-Up
40 Thrusters 85/115 M65/95
SWEAT
For Time:
1 Mile Run or 2,000/1,800 Meter Row
30 Burpee Pull-Up (Kipping)
40 Thrusters 65/85 M55/75
AT HOME
1 Mile Run
60 Single Dumbbell Hang Clean & Jerks, Switch arms every 5 reps 35/50 M25/40
40 SIngle Dumbbell Thrusters, 20 Each Arm
EQUIPMENT-FREE
1 Mile Run
60 Push-ups
40 Squat Jumps
AFTER PARTY
On the 0:00…
For Time: 800m Sandbag Run 50/70
On the 6:00…
Not for Time: 400m Sled Drag (moderate)
On the 12:00…
Not for Time: 200m Sled Push (heavy)
please keep the sled inside 🙂
