General Warm Up
100 meter run or row @ 60% effort
5 med Ball Thrusters
5 Burpees
2 Inch Worms
100 meter run or row @ 80% effort
5 med Ball Thrusters
5 Burpees
2 Inch Worms
100 meter run or row @ 100% effort
5 med Ball Thrusters
5 Burpees
2 Inch Worms
Spiderman out
Zombie back
Bear crawl out
Zombie back
3 min self stretch
Melee
3 Rounds
100′ forward sled pull
200 meter run
20 Mace Bell thrusters
200 meter run
100′ backward sled pull
Bulldozer
12 min
2 k row
AMRepAP in remaining time
Wall Balls
Rx 14# / 20#, 9’/10′
-3 min rest-
12 min
1 mile run
AMRepAP in remaining time
Max Bench Press
Rx 75 / 135
M 46 / 85
-3 min rest-
12 min
1K row
1/2 mile run
AMRepAP in remaining time
Ground to overhead
Choose any movements and weight, score is total weight lifted
Score is total reps, 10 lbs = 1rep for G2O