32 ADVANTAGE RD, HIGHETT 3190  
2014
 
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16 Minutes Every Odd Minute: 3 Push Jerks Every Even Minute: 5 Bent Over Barbell Rows   Then   10,9,8,7,6,5,4,3,2,1 – Ring Dips 2,4,6,8,10,12,14,16,18,20 – Wall Balls

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3 Rep Max Dead Lift   Then   2 x Max Reps @ 80% of 3RM   5 x Max Reps Chin Ups Between Sets   Then   5 Rounds – 3 Hang Power Cleans @ 205/125lbs – 5 Burpee – Box Jumps @ 24″/20″ – 7 x 10m Shuttle Runs   To Finish   – 1000m Row

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Rest Day

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20 Minutes Every Odd Minute: 3 Back Squats Every Even Minute: 3 Handstand Push Ups   Then   – 30 Muscle Ups   **Performed In Singles On Cadence   Then   -100 Abmat Sit Ups   To Finish   Handstand Walk Practice

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Rest Day

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In partners with a continuously running clock, complete:   – 250 Burpees – 4000m Row – 5000m Run   Partition in any way, only one partner may work at a time. (50 Minute Time Cap)

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20 Minutes To Find 1 Rep Max Of The Complex Deadlift – Power Clean – Squat Clean (Touch And Go)   Or 3 x 3 Dead Lift   Then   15 Minute AMRAP – 10 Squat Cleans @ 135/95lbs – 10 Ring Dips – 10 Burpees

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3-3-3 Strict Press 3-3-3 Push Press 3-3-3 Push Jerk   Then   50-40-30-20-10 – Row For Calories – KB Swings @ 24/16kg **250m Run After Each Round

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20 Minutes Every Odd Minute – 3 Standing Box Jumps @ 40″/30″ Every Even Minute – 5 Strict Chin Ups   Then   8 Minute AMRAP In Teams of 3 – Alternating Dog Sled Pulls @ 70/45lbs   Rest 3 Minutes   7 Minute AMRAP In Teams Of 3 – Alternating Double Unders   Rest 3 Minutes   6 Minute AMRAP In Teams Of 3 – Alternating Bar Muscle Ups

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Rest Day