Teams of 2 (Same or opposite sex)
12min to find:
10 rep max shoulder to overhead (from the ground)
*Start with an empty bar and build up for max load
5min rest
12min AMRAP
12 shuttle runs 20ft
12 devil’s press 50/35
Note: Only one partner works at a time. You can only switch after a full round
Score is max load for the shoulder to overhead for both partners plus reps in the AMRAP.
Example: PT1 225 + PT2 225 = 500
8 full rounds = 192
Score is 692
“TRIFECTA”
Gymnastics
Handstand walk 100ft
Rx 25ft sections. 10ft increments minimum. Try to do it in the least amount of sets
Scaled Get inverted, work on your skills. Shoulder taps on the wall or use a partner to assist
Ring series
7 sets
METCON
3 rounds for time:
10 pistols
5 wall climbs
1 rope climb
Weightlifting W4D3
Hang power snatch (no drops)
5×3
Snatch balance
5×3
5 sets
1 shoulder press
2 push press
3 split jerks
Firebreathers
“DESFORGES”
5 rounds for time:
12 deadlifts 225/155
20 pull ups
12 clean and jerks 135/95
20 knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
