Women:
Find 5-rep max back squat
Freshmen women: AMRAP: 4 minutes work, 2 minutes rest, 3 minutes work:
5 back squats
10 seconds hollow body hold
Sophomore women:
Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
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21-15-9:
Dumbbell thrusters, 40lb dumbbells
Regular kipping pull-ups
“Benchmark”
3 RFT:
400m run
12 deadlifts, 135/95 lb
21 burpees
Freshmen women:
Double alternating tabatas (20:10 work:rest): Front squats (25-45 lbs) and burpees
3 minutes work — 1 minute rest
3 minutes work — 1 minute rest
3 minutes work
Sophomore women:
AMRAP in 16 minutes (4 rounds) of 30 sec. on, 30 sec. off:
Box jumps, push press, kettlebell swings, and double-unders.
Men:
Back squat 5-5-5
Press 5-5-5
Deadlift 5
Freshmen women:
Three rounds for reps:
AMRAP in 3 minutes: 6 walking lunges, 8 medball deadlifts, 10 mountain climbers
Rest 2 minutes
Count total reps for each round and total for three rounds
Sophomore women:
2 RFT:
400m run
15 toes-to-bar
400m run
15 push-ups
Men:
Back squat 5-5-5
Bench press 5-5-5
Deadlift 5
For time:
75 Air Squats
50 Pull-ups
20 Ring Dips
50 Air Squats
35 Pull-ups
15 Ring Dips
25 Air Squats
20 Pull-ups
10 Ring Dips