It’s Potent

img_9124RED (RX):
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (115/75 lb.)
30 sec. Rest

WHITE:
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (95/65 lb.)
30 sec. Rest

BLUE:
7 Rounds for Reps:
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (scale weight as needed)
30 sec. Rest

Light Load Conditioning

img_8929RED (RX):
As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings (32/24 kg)
Add 2 Shuttles + 2 KB Swings each round

WHITE:
As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings (24/20/16 kg)
Add 2 Shuttles + 2 KB Swings each round

BLUE:

As far as possible in 12 minutes:
2 Shuttle Runs (20-30 m)
4 KB Swings
Add 2 Shuttles + 2 KB Swings each round

The Open is Coming…

img_8944RED (RX):
For Time:
100 Wall Balls (20/14 lb.)
50 Box Jumps (30/24 in.)
100-ft. Handstand Walk
50/35 Cal. Row

WHITE:
For Time:
75 Wall Balls (20/14 lb.)
40 Box Jumps (30/24 in.)
50-ft. Handstand Walk or 100-ft Bear Crawl
40/25 Cal. Row

BLUE:
For Time:
50 Wall Balls
30 Box Jumps
100-ft. Bear Crawl
30/20 Cal. Row

Christine

img_9161RED (RX):
3 Rounds for Time:
Row 500m
12 BW Deadlifts
21 Box Jumps (20″)

WHITE:
3 Rounds for Time:
Row 500m
12 Deadlifts, (3/4 BW)
21 Box Jumps (20″)

BLUE:
3 Rounds for Time:
Row 500m
12 Deadlifts, (1/2 BW)
21 Box Jumps (scale height)

Pulling Bias

img_9309RED (RX+):
For Time:
20 Power Cleans
30 Alt. DB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (25/15 lb.)
10 Power Cleans
30 Alt. DB Hang Power Snatches
5 Power Cleans

Clean: 205/155 lb.
DB Snatch: 65/45 lb.

WHITE (RX):
For Time:
20 Power Cleans
30 Alt. DB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (15/10 lb.)
10 Power Cleans
30 Alt. DB Hang Power Snatches
5 Power Cleans

Clean: 185/125 lb.
DB Snatch: 50/35 lb.

BLUE:
For Time:
20 Power Cleans
20 Alt. DB Hang Power Snatches
15 Power Cleans
20 Plate Sit-ups
10 Power Cleans
20 Alt. DB Hang Power Snatches
5 Power Cleans

Leg Driven

img_9339RED (RX):
4 Rounds:
Odd min.: Run 200 m
Even min.: KB Swings (53/35 lb.)

Rest 2 min.

4 Rounds:
Odd min.: 15 Push Presses (115/75 lb.)
Even min.: Run 200 m

WHITE:

4 Rounds:
Odd min.: Run 200 m
Even min.: 12 KB Swings (44/26 lb.)

Rest 2 min.

4 Rounds:
Odd min.: 15 Push Presses (95/65 lb.)
Even min.: Run 200 m

BLUE:
4 Rounds:
Odd min.: Run 150 m
Even min.: 9 KB Swings

Rest 2 min.

4 Rounds:
Odd min.: 10 Push Presses
Even min.: Run 200 m