Overhead Squat from the floor – Build to medium set of 5
5 Rounds for time of:
15 Overhead Squats @ 42.5kg/30kg
In a team of 4 you will have 15 mins to find a 1RM Push press for each individual member.
Push press rules:
All 1RM attempts must achieve full lockout
Both feet must stay in contact with the floor
If your feet move it is a no rep.
(Push) Jerks not allowed!
Score is total weight lifted for each best lift per person.
In a team of 4 you will have 8 mins to find a maximum standing broad jump for each individual member.
Standing broad jump rules:
Toes must start behind the take-off line for the jump to count.
The measurement is taken from the take-off line to the nearest point of contact on the landing (back of the heels).
You must stick your landing.
Record the longest distance jumped
Score is amount of cm cleared. Total as a team.
12 min AMRAP
Person 1: 4 BMU/ 6 Pull-ups or 8 Ring rows
Person 2: 6 Burpees
Person 3: 8 Db Snatches (4 e.s.)
Person 4: Rests
Indian file it! (You can’t move down the line until all people in front have finished their reps.
Handstand & Leg Strength
Minute 1: 20 Double Unders + 4 Burpees
Minute 2: 20 Double Unders + 6 Burpees
Minute 3: 20 Double Unders + 8 Burpees
Minute 4: 20 Double Unders + 9 Burpees
Minute 5: 20 Double Unders + 10 Burpees
Minute 6: 20 Double Unders + 11 Burpees
Minute 7: 20 Double Unders + 12 Burpees
Minute 8: 20 Double Unders + 13 Burpees
Minute 9: 20 Double Unders + 14 Burpees
Minute 10: 20 Double Unders + 15 Burpees
*If you miss a minute, rest the next minute, then for the remainder of your workout repeat the last minute you were succesful on.
5 OHS w/3 sec pause in bottom
8 DB Cuban Press
10 Bar Muscle-ups/CTB Pull-ups/Pull-ups /Hard ring rows
8 Bar Muscle-ups
6 Bar Muscle-ups
3 Bar Muscle-ups
12 minute cut off