Warm up
2-3 Sets
1:00 Cardio (moderate)
10 Kip to Swing
5 Box Jump w/Step Down
:30 Sandbag Bear Hug March (moderate)
-Then-
Warm Up to Sandbag Bear Hug Carry weight.
Scoring: Checkbox
Seated Double Dumbbell Z press
5 Seated Double Dumbbell Z Press @ 6.5/10 RPE
5 Seated Double Dumbbell Z Press @ 7/10 RPE
5 Seated Double Dumbbell Z Press @ 7.5/10 RPE
5 Seated Double Dumbbell Z Press @ 8/10 RPE
5 Seated Double Dumbbell Z Press @ 8.5/10 RPE
*5 Barbell Push Press after each set.
Scoring: Load
Deadlift
2 Deadlift @ 7.5/10 RPE
2 Deadlift @ 8/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 8.5/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
2 Deadlift @ 9/10 RPE
Scoring: Load
Metcon
Metcon 13 min cap
300ft Sandbag Bear Hug Carry (150/100)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (150/100)
*Sub Farmers Carry (2x70/50) for Rx’d if needed for equipment limitations.
Scaled
300ft Sandbag Bear Hug Carry (100/70)
-into-
5 Rounds
7 Chest To Bar Pull-Ups
7 Box Jumps Overs (24/20)
-into-
300ft Sandbag Bear Hug Carry (100/70)
*Sub Farmers Carry (2x50/35) for Rx’d if needed for equipment limitations.
Scoring: Time
Mayhem BB Mayhem BB 3-4 Rounds 12 Standing DB Lateral Raise @7/10 RPE -rest 1 minute- 3-4 Rounds 12 Bent Over Barbell Row @7/10 RPE -rest 1 minute- 3-4 Rounds 12 Single Arm DB Kickback (each side) @7/10 RPE -rest 1 minute-
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