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A. 5 rds for time 20 kbs 53/35 20 air squats 20 burpees on a plate 45/25 *30 min cap

A. 18 min AMRAP 3,6,9,12,15……. Clusters 95/65 TTB *150 meter run after each Set

A. In teams of 3 25 min amrap 10-20-30-40-50-60-70-80-90…… Wall balls 20/14 Burpee box jumps over 24/20 *one person should always be running 400 meters

A. Front squat (building) 10-8-6-4-2 B. 3 rds for time 10 power clean 135/95 10 ring dips 1 rope climb

A. Mobility B. Bench press (building weights) 10-8-6-4-2 Wall climbs 5-4-3-2-1

A. 20 min AMRAP 400 meter run 20 sit ups 10 thrusters 95/65

A. For time 60 cal row 50 sumo deadlift high pulls 95/65 40 burpees 50 Wall balls 20/14 60 DUs

A. Every 2 min for 10 min 3 snatch (any, building) B. 10-20-30 Snatches 75/55 Air squats

10 Recognized Fitness Domains

  • Cardiovascular/Respiratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy
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