3-3-3-3-3 Power Clean 5 x 300m Ski Erg Between Sets Then “BOTB 2012 – Event 3” 5 Minute AMRAP – Clean
5-5-3-3-1-1 Bench Press 5 x 40m Dog Sled Between Sets (Increasing Weight) Then 3 Rounds – 800m Run – 40 Push Ups
Handstand Walk Practice And Progressions Then 20 Minute AMRAP In Teams Of 5 Rotate Through: – Air Bike (RPM At/Above 80/70) – Back
14 Minutes – 1st Minute: 3 Sumo Dead Lifts – 2nd Minute: 5 Strict Chin Ups Then 20 Minute Partner AMRAP – 2400m/2160m
– 1 x 800m Slow Jog – 2 x 400m Moderate Run – 1 x 600m Slow Jog – 2 x 300m Moderate Run
5 x 5 Back Squat Accrue 30 Muscle Ups Between Sets Then “Open Workout 11.3” 5 Minute AMRAP – Squat Clean
Every Minute For 10 Minutes – 3 Hang Power Snatches Then 20 Minute AMRAP – 20m Dead Ball Carry – 10 DB Snatches
3 x 5 Push Jerk 8-8-8-8-8 Bent Over Barbell Rows Between Sets Then 3 Minutes – 25 Chin Ups – 100 Double