Strength2 Back Squat x 6 sets @80% of 1RM Complete a set every 1 minute 30 seconds * WOD3 sets 50/40 Calorie Assault Bike– Rest 1:1 between sets – * 42/34 Calorie Echo bike
3 Rounds30 Wallballs (20/14)20 Deficit Push-Ups (4in/2in)50ft Single Dumbbell Walking Lunge (50/35) -Stimulus-11-13 min Accessory5 Sets1-minute Handstand Hold (wall)1-minute Rest
For Time:200m Run10 Squat Cleans (135/95)200m Run8 Squat Cleans (155/105)200m Run6 Squat Cleans (185/125)200m Run4 Squat Cleans (205/145)200m Run2 Squat Cleans (225/155) -Stimulus-10-12 min Accessory 3-4x:8-10 three point db row1:30 rest
13 rounds26/20 Calorie Row8 Strict Pull-Ups21 Shoulder to Overhead (95/65) This workout is dedicated to the 13 soldiers who died on August 26, 2021, at the airport in Kabul, Afghanistan, while engaged in a dangerous, selfless mission to save the lives of others. They were
For time: 30 toes-to-bars40 single-arm dumbbell snatches50 dumbbell box step-overs40 single-arm dumbbell snatches30 toes-to-bars ♀ 35-lb. DBs, 20-in. box♂ 50-lb. DBs, 24-in. box 15-20 min
10-9-8-7-6-5-4-3-2-1 reps for time of: Back squats1 rope climb after each round ♀ 105 lb. ♂ 155 lb.
Complete as many rounds as possible in 20 minutes of:30-second L-sit (accumulated)15 ring push-ups50 double-unders -stimulus-5-7 rounds
Complete as many calories on the rower as possible in 10 minutes of: 10 strict handstand push-ups20 pulls on the rower 3-4x:10-12 single arm upright row100’/100′ single arm farmers carry (heavy)
In 12:00, find a:3-rep max deadlift Keep the clock running from part 1..at 15:00…1 mile run for time
For time10 Rounds 5 Clean and jerks (135lbs/95lbs)2 Rounds3 Strict pull-ups6 Push-ups9 Air squats -stimulus-20-25min
