5 Rounds
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Bike
AMRAP 10 Meter Shuttles
4 Minutes Rest Between Rounds
*Score is number of shuttle runs completed each round
Deadlift
On the 2:00 x 6 sets
Set 1 – 3 Deadlifts @ 70%
Set 2 – 1 Deadlift @ 77%
Set 3 – 3 Deadlifts @ 70%
Set 4 – 1 Deadlift @ 82%
Set 5 – 3 Deadlifts @ 70%
Set 6 – 1 Deadlift @ 87%
Rest as needed followed by
Set 7 – 10 Reps @ 65%
Body Armor
3 Giant Sets
12 Romanian Deadlifts
24 GHD sit ups
100m Front Rack KB Carry
100m Farmers Carry
Rest 2:00 min between sets
*Athletes may build on the weighted movements between rounds.
**Romanian Deadlift – Slight bend in knees throughout, focus is to bring the bar as close to the ground as we can by hinging at the waist without actually touching the ground. Weights on the lighter side. Good starting place around 35% 1RM deadlift.
Front Rack KB Carry
Challenge yourself on the loading, but keep in mind each distance is intended to be completed unbroken.
“Tri Sprints”
3 Rounds:
30/20 cal Row
30/20 cal assault bike
30 x 10m shuttle sprints
3:00 min rest between sets
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