10 RFT:
5 snatches (full squat), 55 lb
7 burpees
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Broomstick Mile:
25 Back squats, 25 Front Squats, 25 Overhead Squats
Run 400 meters
25 Shoulder Press, 25 Push Press, 25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All of this work, except for the runs, is done with a PVC pipe. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.
7 RFT:
7 90-degree Squat Jumps (2 jumps = 1 rep)
7 Elevated Renegade Rows (L + R = 1)
7 Bent DB Rows
7 Side-to-side Medball Jump Squats (2 hops = 1 rep)
7 Reverse Inchworm
7 Side DB Kneeling Chops (7 left, 7 right)
1 minute of Side-Side Steppers
For time:
Row 750m
30 thrusters, 45/25
20 jumping pull-ups
Women: 20 seconds work/10 seconds rest for six rounds of:
Men: 30 seconds work/15 seconds rest for four rounds of:
Medball cleans, 20 lb
Overhead squats, 75/45 lb
Push-ups
Record total number of reps completed of each exercise
5 RFT:
9 Wall Balls, 20 lbs
7 Back Squats, 145 lbs
5 Kettlebell Snatch (one arm – L)s, 1.5 pood
5 Kettlebell Snatch (one arm – R)s, 1.5 pood