1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
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Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
5 RFT:
15 Dumbbell Split Cleans, 40 lbs
21 Pull-ups
Tabata of:
Thrusters
Pull-ups
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post least number of reps performed in any of the intervals
AMRAP in 20 mins of:
Handstand hold, 30 secs
Squat hold, 30 secs
L-sit hold, 30 secs
Chin-over-bar hold, 30 secs
In teams of four …
3 or 4 rounds for time:
7 kettlebell swings
7 medball cleans
7 thrusters
7 push-ups
Each team member performs each exercise and then rotates to the next, doing all four each round … followed by …
Whole team runs width of soccer field and back with kettlebell, medball and barbell (2 people carrying barbell together).