14 Min AMRAP
60 Wall Ball 20/14
50 c2b pull up
40 Slam Ball 30/20
30 t2b
20 Burpee
(If you finish the burpees within the 14 min, start over from the wall balls.)
Strength
6×2 Snatch
This is a full snatch, drop the bar and reset between doubles.
“Zeus” 3 RFT: 30 Wall Ball 20/14 30 Sumo Deadlift High-Pull 75/55 30 Box Jump 20/18 30 Push Presses 75/55 30 Cal Row 30 Push-Ups 10 Back Squats (Bodyweight) *Take the back squats from a rack*
Skill: Split Jerk In teams of two, complete as many rounds and reps as possible in 25 minutes of: 200 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will…
Strength: Back Squat – 2×10 @ empty bar 3×5 @ 50, 60, 65% 2×3 @70, 75% For time: 1000m Row/800m Run then…3rds 25 Pull Up 7 S2O 135/95
“Bell” 3 Rounds for time of: 21 Deadlifts, 185# (125#) 15 Pull-ups 9 Front squats, 185# (125#) Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck…
30 Min EMOM Min 1 – 10 HR push up Min 2 – 10 Dips Min 3 – 15 Air Squats or 10 Pistols Min 4 – 6 DB shoulder press Min 5 – 10 Back ext. Min 6 – 12 Pull Ups
Strength/ Skill – Bench Press, Find your 3 RM 6 RFT: 10 Power Snatches, 75# (55#) 10 Bar facing burpees 100m Run