Sisson

As many rounds as possible in 20 minutes of:
1 Rope Climb, 15 ft
5 Burpees
200 meter Run

If you have body armor or a 20 lb vest, wear it.


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Let’s try this one again

Complete three rounds for time of:
400 meter Row
25 Sit-ups
25 Ball Slams 30/20 lbs
400 meter Run

101:
As many rounds as possible in 15 minutes of:
400 meter Run
20 Overhead Walking Lunge Steps, 25/10 lbs


Squats

Overhead Squat 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

Try to increase the load for each lift.

101:
Practice the Turkish Get up with light loads.

Then:
16-14-12-10-8-6-4-2 rep rounds for time of:
Squats
Sit-ups
Push-ups
Ring Rows


Turkish Knees to Elbows

Four rounds for reps of:
24/20″ Box Jumps, 1 minute
1.5/1 pood Turkish Get-ups, 1 minute
Push-ups, 1 minute
Strict Knees to Elbows, 1 minute
Rest 1 minute

101:
Four rounds for reps of:
18″ Box Step ups, 1 minute
Light Dumbbell Turkish Get-ups, 1 minute
Knee Push-ups, 1 minute
Knees Raises, 1 minute
Rest 1 minute


Benchmark 3

10-9-8-7-6-5-4-3-2-1
Hang Squat Clean Thrusters L3: 95/65, L2: 75/55, L3: 45/35
Bar Facing Burpees

16 minute cap.

101:
Practice the Deadlift with PVC and light bar.

Then,
As many rounds as possible in 7 minutes of:
7 Thrusters, 45/30 lbs
7 Burpees