STRENGTH: DE: Back Squat 12 sets of 2 reps @ 70% of 1RM on 1:00 __________ Three rounds, each for time, of: Run 800m 21 Russian KB Swings, 2/1.5 pood 12 Handstand Push ups Rest… 

“Tired” AMRAP 20 5 Tire Flips 10 Sit Ups 15 KBS (35-44#/18-20#) Run 400M __________ Strength Under Pressure DE: Deadlift 10×2 @ 50% of 1RM. On the minute. DE= Dynamic Effort Typically taking 50-70% of… 

  Row 500m time trial Take 2-3 efforts to find your fastest 500m row. Rest 3-5 min. Then complete: 3 RFT: 15 Wallball (20/14#) 15 Power Snatch (75/45#) __________ Strength Under Pressure Squat 3×5 (add… 

Deadlift 3-3-3-3-3 Beat the Coach- 11-8-07: 185/205/210/185/185 __________ Strength Under Pressure Little Eva 3 RFT: Run 800m 30 KBS (70/53#) 30 Pull Ups

STRENGTH: DE: Back Squat 12 sets of 2 reps @ 65% of 1RM on 1:00 __________ Five rounds of: Run 200m 12 Burpees 15 Toes-to-Bar Rest 1:00 between rounds

Fight Gone Bad In this workout you will move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds total.…