Front Squat: 12 minutes to find max; then 3 x 5 @ 50% of your new max
Resisted Walks Backward 4 x 30m after both partners have gone, do 4 x 30m of Wheel Barrow “Walks” 4 x 30m (try to keep the body in neutral alignment the whole time; if that’s difficult, have your partner hold closer to your knees / thighs)
As many reps as possible in 12 minutes:
2 Deficit KB Deadlifts (24kg / 16kg)
2 Alt. Lunge Jumps (1 on ea side)
2 Pullups
4 Deficit KB Deadlifts
4 Alt. Lunge Jumps
4 Pullups
6 Deficit KB Deadlifts
6 Alt. Lunge Jumps
6 Pullups
…..
Deficit = standing on 2 thick, red / blue / yellow GG, bumper plates
Finishing round ‘cheat sheet’
1R = 6 reps
2R = 18 reps
3R = 36 reps
4R = 60 reps
5R = 90 reps
6R = 126 reps
7R = 168 reps
8R = 216 reps
9R = 270 reps
Note that because you are ON a round does not mean you have COMPLETED that round.