“Every exercise is a chance to prove yourself, and you best not take a fucking rep off.”
3 Rounds: 10 Glute Bridges | 15s Single Leg Glute Bridge Hold | 30s Front Rack Hold | 45s Plank
Strength: 1 Tempo Front Squat EMOM x 9
3s Down | 3s Pause | 3s Stand
1-3 @64% | 4-6 @67% | 7-9 @71%
WOD: Stairmaster
30-20-10 Cal Row
50 Ft DB OH Walking Lunges after each Row @ 50/35
directly into
10-20-30
DB Snatches @ 50/35
1 Armed DB Thrusters @ 50/35
Performance: @40/25
Fitness: @35/20
Fit Light: @20/10
*Time Cap 18 Minutes. Any Remaining Reps add to your score in seconds.
Bonus:
Bike Conditioning: EMOM x 15
Min 1: 12/9 Cal Bike
Min 2: 15/12 Cal Bike
Min 3: 20/15 Cal Bike
Mint 4: Rest
Midline:
Accumulate 3 min Sandbag Hold | 2 Min Hollow Hold | 1 Min Ring Dip Support