“It’s not the strongest of the species that survive, nor the most intelligent, but rather the most adaptive to change.” – Charles Darwin
Primer:
5 Rounds: 1 Min Bike | 3 Strict Pull Ups | 6 Push Ups | 9 Air Squats
A. Bar Crawl – Teams of 3
AMRAP 7
50 Bench Press 135/95
50 Bench Press 155/105
AMRAP Bench @ 185/135
Rest 3 Min
AMRAP 7 (from the floor)
50 Front Squats @ 135/95
50 Front Squats @ 155/105
AMRAP Front Squats @ 185/135
Rest 3 Min
AMRAP 7
50 Deadlifts @ 185/135
50 Deadlifts @ 225/155
AMRAP Deadlifts @ 275/185
Scaling: 1st Bar 7-10 Reps | 2nd bar 5-7 Reps | 3rd Bar 3-5 Reps
B. Capacity Builder
3 x 3 Min Rounds
21/15 Cal Row
15 Chest to bar
Max WallBall @ 20/14
Rest 1 Min btw rounds
Performance: Pull Ups
Fitness: Accumulate 15 Second Hold Above the Rig
Fit Light: 15 Ring Rows
Bonus:
Bike 2 Rounds:
Min 1-3: Moderate
Min 4-6: Moderate Fast
Min 7-9: Fast