Fitness
@ 80% of MPE
AMRAP in 6:00
10 kb swings @ 55/35
10 burpees w/ no jump
20 running man jump rope reps
rest 3:00
AMRAP in 6:00
run 200 meters
10 strict knees-to-elbows
rest 3:00
AMRAP in 6:00
row 600 meters (once)
w/time remaining
10 alternating lunge steps
10 push-ups
Performance
@ 85%
AMRAP in 6:00
15 wall ball shots @ 20/14
12 release push-ups
9 toes-to-bar
rest 3:00
AMRAP in 6:00
10 kb swings @ 55/35
10 HTF butterfly sit-ups
10 jumping lunges (5 ea)
rest 3:00
AMRAP in 6:00
run 400 meters (just once)
then, w/ time remaining
3 power cleans @ 115/75
5 burpees over the bar
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proving ground 1. n. any place, context, or area for testing something, as a piece of scientific equipment, a theory, etc. 2. n. an area where dedicated individuals test their mettle by relentlessly pursuing excellence in performance based physical fitness 3. n. Louisiana's premier strength and conditioning organization
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