Fitness
@ 85% of MPE
AMRAP in 5:00
10 box step-ups @ 24/20
10 push-ups
10 russian swings @ 55/35
rest 3:00
AMRAP in 5:00
row 250 meters
then, w/time remaining…
10 sit-ups (butterfly)
30 running man jump rope reps
rest 3:00
AMRAP in 5:00
5 pull-ups
10 wall ball shots
run 200 meters
Performance
A. 1 muscle-up EMOM X 8
B1. run 800 meters @ 90%; rest run time
B2. row 800 meters @ 90%; rest row time
B3. run 800 meters @ 90%
E. accumulate 75 seconds in ring FLR
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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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