No One Is Coming To Save You. Everything Is Your Responsibility.
Complete as many rounds as possible in 15 mins of:
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
2 Back Squats, 225/155 lbs
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
4 Back Squats, 225/155 lbs
Shuttle Run, 200 m
10 Box Jumps, 24/20 in
6 Back Squats, 225/155 lbs
Continue adding 2 Back Squat reps each round until time expires.
“SQT”
3 rounds for time of:
10 Ground-to-Overheads, 95/65 lbs
Shuttle Run, 200 m (4x 50 m)
4 rounds, 1 min per station, for max reps of:
Bar Muscle-up
Box Jump, 24/20 in
Rest 1 min
V-up
Shuttle Run, 10 m
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
7 rounds for time of:
Shuttle Run, 200 m (4x 50 m)
10 Devil Press, 35/25 lbs
For time:
10 Strict Pull-ups
10 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
9 Strict Pull-ups
9 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
8 Strict Pull-ups
8 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
7 Strict Pull-ups
7 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
6 Strict Pull-ups
6 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
5 Strict Pull-ups
5 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
4 Strict Pull-ups
4 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
3 Strict Pull-ups
3 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
2 Strict Pull-ups
2 Strict Ring Dips
Shuttle Run, 200 m (4x 50 m)
1 Strict Pull-up
1 Strict Ring Dip
Shuttle Run, 200 m (4x 50 m)