A Fun/Rough Interval Day – Yay!

10 Rounds, 3:00 Clock:
100 Meter Farmer Carry
10 Front Rack Lunges (95/65)
*Rest remainder of 3:00

*Carry weight is athlete’s choice.
*Score is total reps – 200 possible (carry=10)
Rx+ Lunge Barbell @135/95

Deadlift 5-2×5-3

Deadlift for load:
#1: 5 reps @ 65%
#2: 2×5 reps @ 70%
#3: 3 reps @ 75%

Buddy Friday!

12 Minute AMRAP of:
20 Double Unders
5 Strict Pull-ups
10 Overhead Dumbbell Lunges (50/35)
*1 Partner completes an entire round while other holds a forearm plank – reps do not count if partner breaks plank

*Rest 2:00, then:

12 Minute AMRAP of:
20 Double Unders
5 Kipping Pull-ups
10 Overhead Dumbbell Lunges
*1 Partner completes an entire round while other holds a squat – reps do not count if partner breaks squat

A Quick 4-Rounder

4 Rounds For Time:
15 Push Press (75/55)
15 Goblet Squats (50/35)
20 Sit-ups

Intervals

10 Rounds, Every 3:00:
6 Handstand Push-ups
6 Toes-to-Bar
10 Box Jumps (24/20)
*Rest remainder of 3 minutes
Rx+ Strict HSPU, 8 T2B, & 30/24″ Box

Grettel

10 rounds for time of:
3 clean and jerks
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

We’ll Call It A Switcharoo

With 20:00 on the Clock:
1k Row & 40 Burpee Buy-in

With Remaining Time, AMRAP of:
12 Wall Balls
20 Sit-ups
10 Front Rack Lunges (75/55)

Rx+ (95/65)

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