On Duty “Capoot” (Scaled) For time: 30 push-ups Run 800 meters 30 push-ups Run 800 meters 30 push-ups Run 800 meters 30 push-ups Run 800 meters Regular prog “Capoot” For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters
On duty 1 minute of inverted rows 1 minute of rowing 1 minute of inverted rows 2 minutes of rowing 1 minute of inverted rows 3 minutes of rowing 1 minute of inverted rows Post total number of inverted rows reps and calories rowed to comments. Regular prog 1 minute of pull-ups 1 minute of…
Complete as many reps as possible in 8 minutes of: 115-lb. shoulder presses Each time you break, perform 50 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 205-lb. hang power cleans Each time you break, perform 30 squats Post number of press and clean reps completed to comments.
Rest Roll 5min Stretch 10min
10 100-meter sprints Rest as needed between efforts. Post best and worst times to comments.
Jackie For time: 1,000-meter row 45-lb. thrusters, 50 reps 30 pull-ups
Back squat 10-5-3-1-1-1-3-5-10 reps
Active recovery Speedball Mobility/ Stretch 10min
For time: 15 muscle-ups 205-lb. squat clean, 1 rep 225-lb. squat clean, 1 rep 245-lb. squat clean, 1 rep 255-lb. squat clean, 1 rep 265-lb. squat clean, 1 rep
Firefighters prog Combat challenge, Full gear + SCBA, not on air Regular prog Overhead Squat 5-5-5-5-5 1sec pause at the bottom of each rep
