IN TEAMS OF 2…
AMRAP x 9:00
3 DB Devil’s Clean Rx (50/35) L1 (35/20)
3 DB Renegade Rows*
Immediately into…
AMRAP x 9:00
30 Double Unders
1 Rope Climb
Immediately into…
AMRAP x 9:00
3 DB Devil’s Clean Rx (50/35) L1 (35/20)
3 DB Renegade Rows
1 Rep = Push-Up + Row (L) + Row (R)
Partner 1 works while Partner 2 rests. Each Partner Completes a full round before switching.
3 Attempts at a 10-Rep Thruster
AMRAP x 10 MINUTES
10 Toes to Bar
5 Thrusters Rx (135/95) L1 (95/65)
10 Sprawls Over Bar
FOR RECOVERY
5:00 Foam Roll Upper Back/Shoulders
2:30 Lat Distraction (R)
2:30 Lat Distraction (L)
FOR TIME
24-21-18-15-12-9-6
Cal Row
Kettlebell Swings Rx (53/35) L1 (35/26)
3 SETS FOR QUALITY
1:00 Plank Rotations
-Rest :30-
1:00 Alt. Sit-Thrus
-Rest 1:00 b/t Sets-
FOR TIME
1 Mile Run
100 Box Jumps (24/20)
80 Wall Balls Rx (20/14) L1 (14/10)
60 Alt. DB Suitcase Lunges Rx (50/35) L1 (35/20)
* Partition as needed to complete all of the work.
FOR RECOVERY
2:30 Calf Smash
2:30 Plantar Smash
1 Deadlift
+
3 Hang Power Cleans
+
3 Shoulder to OH
USAF SSgt. Timothy P. Davis
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Weight starts Light, Build to Heavy
Other Options:
-Ring Rows
-Feet Assisted Pull-Up
-Jumping Negative Pull-Up
-Banded Pull-Ups
EMOM x 15 minutes
Min 1: 200m Run
Min 2: :50 Max Strict Pull-Ups or Ring Rows
Min 3: :50 Max Hand-Release Push-Ups
(Score is Reps of Pull-Ups and HR Push-Ups)
EVERY 4:00 x 4 SETS
10 Toes to Bar
400m Run
10 Push Press Rx (115/75) L2 (95/65) L1 (75/55)
(Score is Slowest Set)
IN TEAMS OF 2…
FOR TIME
2000/1750m Row
30 Partner Sit-Ups
50 Deadlifts Rx (185/135) L1 (135/95)
30 Partner Sit-Ups
40 Deadlifts Rx (225/155) L1 (155/105)
30 Partner Sit-Ups
30 Deadlifts Rx (275/185) L1 (185/135)
30 Partner Sit-Ups
20 Deadlifts Rx (315/225) L1 (225/155)
2000/1750m Row
*Partner 1 Works while Partner 2 Rests. Sit-Ups are performed together, at the same time for 30 reps total. Split all other work as needed.