Chris

“Severin” 2.0

[HERO]

10 Rounds:

5 Strict Pull-ups

10 Hand Release Push-ups

400m Run

Time Cap: 45 Minutes ‍

RX: As Written

RX+: 20/14 Weight Vest

17 Minutes to Establish Max Repetitions of Back Squats @90% To Technical Failure

“Have A Ball”

On the 3:00 x 5 Rounds:

50-40-30-20-10 Wallballs

Max Calorie Row

FX: 14/10

RX: 20/14

“Rope Toe”

For Time:

30-20-10 Toes to Bar

25/20 Cal Bike

Directly Into…

3-2-1 Rope Climbs (15′)

30/24 Cal Row

Time Cap: 30 Minutes

FX: Leg Raises; 2:1 RC RX: As Written

RX+: ECHO

17 Minutes Deadlift

Max Repetitions of Deadlifts @90% To Technical Failure ‍

“Power-Up”

10 Rounds For Time:

200 Meter Run

10-1 Power Cleans

Time Cap: 18 Minutes

FX: 115/85

RX: 135/95

RX+: 155/105

“The Admiral” 2.0

[BENCHMARK]

3 Rounds For Time:

20 Burpee Pull-ups

20 Front Squats

20 Box Jumps

Time Cap: 25 Minutes

FX: 115/85; 20″/18″

RX: 155/105; 24″/20″

RX+: 185/125; 24″/20″

Strength

12 Minutes to Establish Max Repetitions of:

Strict Press @90% To Technical Failure

“Only Fools Rush In”

AMRAP 15

3 Wall Walks

15/12 Cal Bike

10 Hang Power Snatches

FX: 75/55

RX: 95/65

RX+: 115/75; ECHO

Back Squat

17 Minutes Max repetitions of Back Squats @ 85% To technical failure

“Rebar”

21-15-9:

Front Squats

Bike Calories

Power Cleans

Bike Calories

Time Cap: 15 Minutes

FX: 95/65

RX: 115/85

RX+: 135/95; ECHO

“Sitting Room”

8 Rounds For Time:

400 Meter Run

25 AbMat Sit-ups

2 Rope Climbs (15′)

Rest 1 Minute Between Rounds

Time Cap: 40 Minutes

FX: 2:1 RC

RX: As Written

RX+: 20 GHDs

Deadlift

17 Minutes to find max repetitions of Deadlifts @ 85% to technical failure

“Sugar Shack”

For Time:

500/450 Meter Row

Directly Into…

21-15-9:

Box Jumps

Deadlifts

Directly Into…

500/450 Meter Row

Time Cap: 15 Minutes

‍FX: 20/18; 185/125

RX: 24/20; 205/135

RX+: 30/24; 225/155

“Down With the Sickness”

5 Rounds for time:

400m Run

12 Thrusters

12 Bar Facing Burpees

12 Pull-ups

Time Cap: 30:00

FX: 45/35

RX: 75/55; C2B

RX+: 75/55; 6 BMU