32 ADVANTAGE RD, HIGHETT 3190  
2017
 
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5-5-5 Dead Lift   5 x 20 Hollow Rocks Between Sets   Then   4 Rounds, In Teams Of 3 Or 4 – 1 Minute: Max Hang Power Cleans @ 135/95lbs – 1 Minute: Max Cals Air Bike   **Follow teammate after each movement. Each team member rests 2 minutes between rounds.

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3 x 7 Back Squat   5 x 12 Kipping Chin Ups Between Sets   Then   12 Minute AMRAP – 3,6,9,12,15…etc Wall Balls – 9 Burpees – 27 Double Unders

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5 x 5 Strict Press   10-8-6-4-2 Dead Ball Cleans Between Sets   Then   For Time – 10 Shoulder To Overheads @ 115/80lbs – 800m Run – 20 Shoulder To Overheads @ 115/80lbs – 400m Run – 30 Shoulder To Overheads @ 115/80lbs – 250m Run

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Rest Day

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Every 90sec For 10 Rounds – 1 Front Squat   Then   9-7-5 – Muscle Ups – DB Snatches @ 45/30kg (Alt. Arms)   To Finish   – 50/38 Cals Air Bike

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Rest Day

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3-3-3-3-3 Power Clean   5 x 300m Ski Erg Between Sets   Then   “BOTB 2012 – Event 3″   5 Minute AMRAP – Clean And Jerks @ 115/80lbs   Then   20-15-10-5 (5 Minute Time Cap) – Wall Balls – Chin Ups

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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 – 20 Toes To Bar

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Handstand Walk Practice And Progressions   Then   20 Minute AMRAP In Teams Of 5 Rotate Through: – Air Bike (RPM At/Above 80/70) – Back Squats @ 135/95lbs – Double Unders – Russian KB Swings @ 28/20kg – Rest   **Change movement when Air Bike drops below required RPM (Minimum 30sec)

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14 Minutes – 1st Minute: 3 Sumo Dead Lifts – 2nd Minute: 5 Strict Chin Ups   Then   20 Minute Partner AMRAP – 2400m/2160m Row (Alt. 300m/270m) – 140 Burpees (Alt. 10′s) – 60 Box Jump Overs @ 24″/20″ (Alt. 5′s)   **Alternate work/rest. Minimum work requirement 1 round.