7 min. AMRAP:
30 double-unders
7 handstand push-ups
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AMRAP in 20 minutes of:
25-ft. overhead walking lunge, 95/65lb
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Scaled:
AMRAP in 20 minutes of:
25-ft. front rack walking lunge, 45/35
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups
AMRAP in 10 min:
4 handstand push-ups
5 box jumps, 36″
6 knees-to-elbow
21-15-9
Deadlift, 225 lb
Walking lunge with two 1.5 pd kettlebells overhead
Burpee over bar
For time:
Run, 2 miles
Rest 2 minutes
20 Squat Cleans, 135 lbs
20 Box Jumps, 24″
20 Overhead Walking Lunge With Plates, 45 lbs
20 Box Jumps, 24″
20 Squat Cleans, 135 lbs
Rest 2 minutes
Run, 2 miles
Suggested 2-mile route: From JAFH side door toward BFMH, east on maintenance barn loop, past barn, down hill, right on Thompson Trail past IA toward north gate, up trail toward MPC, south on road all the way to maintenance barn, north toward soccer field, stay on road, right into parking lot and back to JAFH side door.
Teams of four.
3 RFT at the following stations, with three out of four teammates working each station:
Station 1: 15 Box jumpovers (24″/18″) / 15 Box jumps (24″/18”) / 15 Burpees
Station 2: 21 Push-ups / 21 Sit-ups / 21 Squats
Station 3: 21 Kettlebell swings (2/1.5 pd) / 21 KB swings (1.5/1 pd) / 21 KB snatch (1/.5 pd)
Station 4: Walking lunges with barbell / Burpee broad jumps / Wheelbarrow (2 people)