1. “Bergeron Beep Test” Every Minute, On the Minute, for as long as possible, complete: 7 Thrusters, 75/55 7 Pull ups 7 Burpees 2.  Strict Press EMOMx10:  2 Strict Press ** 3.  C2B Progression 7 sets of 6, :60 rest between sets We are repeating this C2B Progression.  If you missed it the first time – […]

1.  Snatch Work up to a 3RM *You may drop and reset. It does NOT have to be touch and go. 2.  Squat 5×7 Back Squats, across 3.  “Charlie Brown” 3 RFT: 15 OHS, 135/95 30 Sit up 45 KBS, 53/35 We will have begun a bit of a strength building phase with plenty of […]

In teams of 2 100 overhead carry walking lunge steps 95/65 200 double unders 100 power cleans 95/65 200 situps 100 push press 95/65 200m waiter carry 45/25 (each partner, can go together) *one person works at a time  

1.  21-15-9 Dead Lift, 275/185 Box Jumps, 30/24″ ** 2.  Accessory Work 3 Rounds NOT for time: 40 Situps 30 Back Extensions (supermans) 20 Supine Bridge (single leg, 10 each side) 10 Banded leg curls (lay on ground, band around rack and both feet)    

1.  “Shlitz” 4 RFT: 400m Run 4 Muscle ups(sub. 2 pull-ups & 2 dips/muscle up) 40 Double unders ** 2.  Squat 7×5 Front Squats, across ** 3.  Press 3×20 Close-Grip Push Ups; hands shoulder width apart work on keeping elbows back, not out