Primer: 3 Rounds:
7 Muscle Cleans | 14 Push Ups | 7 Lunges (each side) | 14 Barbell Good Mornings
Capacity Builder A: On the 2 x 4 Rounds
60 Second Front Rack Barbell Hold @ 185/125 or Sandbag Hold @ 150/100
7 Double DB Power Cleans @ 70/50
AMRAP Double DB Farmers Carry
Capacity Builder B: On the 2 x 4 Rounds
15 V-Ups
Remaining Time Cal Row or Ski Erg (No Bike)
Modifications Part A:
Bulletproof Shoulders:
60 Second Front Rack Barbell Hold @ 185/125 or Sandbag Hold @ 150/100
7 Double DB Deadlifts
AMRAP Single Arm OH Dumbbell Lunges
Bodyweight:
60 Front Leaning Rest with a bookbag on
10 Ground to Shoulders with the Bookbag
AMRAP for Distance with remaining time: Bear Crawl Pushing the bookbag
Modifications Part B:
Bulletproof Shoulders:
50s Front Leaning Rest
Remaining Time Cal Row or Bike
Bodyweight:
15 V-Ups
Remaining Time 10M Shuttle Runs or Double Unders