Your workout of the day!
3 Power Cleans every minute for 5 minutes.
Score average weight used across all 5 sets.
5 Rounds
3 minute AMRAP
15 Burpees over the bar
30 Air Squats
ME x GTO 135/95
Rest 3 minutes
Score is total reps of GTO performed
5 Rounds
30 Wall Balls 20/14
20 K2E
10 HSPU
Rest 2:00
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
To learn more about Tiff click here
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Run route is 4 full laps around block.
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Running scale is 3,000m – We’d recommend the run.
20m EMOM: (5 rounds)
1: 10 Burpees over the bar
2: 10 Power Snatches 95/65
3: Max Ring Dips
4: Rest
For time, with a partner.
15 Thrusters 115/75
75 double-unders
12 Thrusters
60 double-unders
9 Thrusters
45 double-unders
6 Thrusters
30 double-unders
3 Thrusters
15 double-unders
-Partner 1 does set of thrusters and doubles while partner 2 rests. Partner 2 then does 1st set while partner 1 rests. So forth and so forth for each set. Both partners do all work.
Death by bar muscle ups.
12m cap.
5 rounds for time of:
12 left-arm kettlebell snatches, 53/35
12 right-arm kettlebell snatches
15-ft. rope climbs, 3 ascents
250-m row
Rest 3 minutes
10m EMOM
a: ME x Overhead Squats 75/55
b: 10 Burpees over the bar
12m AMRAP
20 Wall Balls 20/14
40 Double Unders
5 Rounds
21/15 Calories on Rower
15 Overhead Squats 95/65
Rest 3 minutes
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees
TEST 3: 🙂
6 rounds of —
Every 90 seconds:
a) ME x HSPU
b) 20 wall balls
(You end up doing 3 rounds of each movement)
(After some rest from Part 1!)
12-9-6-3
Squat Snatches 95/65
Burpee box jumps 24/20
