4 Rounds for Time
Row 500 meters
15 burpees
30 reps on Pull Station
*Pull*
Option 1: Muscle Ups – 1 Fully completed Rep is worth “6 reps”
Option 2: Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Ring Row (must be in line with the rig) – 1 Fully completed Rep is worth “1 rep”
– Ring and Bar Muscle Ups are allowed!
– You can ONLY swap movements from round to round
HEAVY DAY
Push Jerk
3-3-3-3-3-3
3 Rounds for Time
30 Shuttle Runs
Chin over the Bar Hold for half of your running time ADV: full running time
AMRAP 12
30 Slamballs
60 Double Unders
Elizabeth
21-15-9 Reps For Time
Squat Cleans (61/43 kg)
Ring Dips
Good Times for “Elizabeth”
– Beginner: 11-14 minutes
– Intermediate: 8-10 minutes
– Advanced: 5-7 minutes
– Elite: <4 minutes
Back Squat
5-5-5-5-5
perform after every Set 1-2 legless Rope Climbs
3 rounds for time of:
30-m lunge in AFSAP
1 burpee per lunge step taken
AMRAP4
20 Shuttle Runs
20 Hang Cleans 40/25
REST 4
AMRAP4
14 Shuttle Runs
14 Hang Cleans 50/35
REST 4
AMRAP4
8 Shuttle Runs
8 Hang Cleans 60/45
5 rounds for time of:
15 HSPU
18/12 cal Row
Open 17.1
For time:
10 dumbbell snatches 22,5/15 kg
15 burpee box jump-overs L/M
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
Jackie
FOR TIME
1000 m Row
50 Thrusters 20/15 kg
30 Pull Ups
last time performed 30.08.2019
