Abbate (Hero) for time
Run 1 mile
21 Clean and Jerks at 155lbs
Run 800m
21 Clean and Jerks at 155lbs
Run 1 mile

Power Clean

Warm-up
500m Row
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Power Clean

2,2,2,2,1,1,1,1

Take your time and Max effort

Cool Down

Static streching to increase mobility

Annie

Warm-up
400m Run
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

For Time

50-40-30-20-10

Double unders
Sit-ups

Cool Down
Static Streching to increase mobility

6 Min AMRAP

Warm-up
400m Run
30 Air Squats
30 sit-ups
30 push-ups
30 pull-ups

AMRAP for 6 Min

20 double unders
2 Deadlift at 275lbs
2 box jumps

Score is total number of rounds completed

Cool Down
Static streching to increase mobility

Warm-up
500m Row
40 Air Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

3 Rounds for time

20 Power Cleans 95lbs/65lbs
20 Hand stand push-ups
500m Row

Cool Down
Static Streching to increase mobility

Max Deadlift

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

1,1,1,1,1,1,1,1,1,1 DeadLift

No time limit, Max effort

Cool Down:
Static stretching to help gain flexability

Badger (Hero)

Warm-Ups
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Badger (Hero) 3 rounds for time:

30 Squat Cleans 95lbs
30 Pull-Ups
800m Run

Cool Down:
Static stretching to help gain flexability