200m Run
20 push ups
50 mountain climbers
3 rounds:
10 Push press 95/65
15 burpee over bar
10 box dips
2 Rounds
50ft Crab Walk
20 Jumping Lunges
30 Double Unders
Max Effort 2k Row
Rest 10 Minutes
12 AMRAP
Run 200m
15 Burpees
2 Rounds
Run 200m
:30 Hollow Hold
20 KB Swings
3 Rounds
Run 800m
21 Toes to Bar
15 Box Jump Overs 24″/20″
9 Hang Power Clean 135lbs/95lbs
200m Run
25 sit-ups
25 airsquats
400m run
25 wallballs 20/14
10 TTB
800m Run
25 wallballs 20/14
10 TTB
400m run
25 wallballs 20/14
10 TTB
2 Rounds
20 Calorie Row
20 Situps
20 Wall Ball
Every 2 minutes
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
25 airsquats
20 push ups
500m row
20 minute AMRAP of:
30 Box Jump, 24″
20 Push Press, 115#
30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
15AMRAP
200m run
15 air squats
10 KB deadlift
3 Rounds
Run 800m
15 Deadlift 275lbs/185lbs
20 Bar Facing Burpees
2 Rounds
Row 20 Calories
10 PVC Pass Thrus
10 PVC OHS
:30 Table Top Stretch
Every 2 minutes
9-7-5
Squat Snatch 135lbs/95lbs
Bar Muscle ups
Modify Bar MU with dips
12 EMOM
1- :30 HS hold/hollow hold
2- 20 single or double unders
3- 10 burpees
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