Warm Up
2x
5 sumo squats
5 squats
5 narrow foot squats
15 Reverse Hypers
15 up downs
1 min bike
Strength
Deficit Sumo KB Deadlifts
(Standing on two plates spaced out wide and holding a pair of KBs)
3 x 20
Partner Workout
Every 2 min x 20 min
15 over your partner burpees
max rope climbs, max clean and jerks 165/115, or max wall walks
Teams may change which movement they want to do from round to round. Score is total reps completed(less the burpees).
T1: modify as needed
T2: as written
T3: legless rope climbs, 205/135, or ring muscle ups
Durability work:
30-20-10
DB thrusters 35s/25s
Hip Extensions holding plate 25/15