Take the Plunge
Pay attention to the pacing on this one! Try your best to keep your pace.
Running...
1 x 200m (warm-up)
1 x 400m (a little bit faster)
1 x 800m (even faster)
15 x 30 seconds on, 30 seconds off at pacing below...
*Competitor: Pace > 130m per 30 seconds
*Established: Pace > 110m per 30 seconds
*Recruit: Pace > 95m per 30 seconds
Deadlift
7 sets of 3 reps, work up each set.
Then:
Every 30 seconds for 10 minutes perform 2 single-leg deadlift @ 135/95/65 (one each leg).
Then:
Accumulate 5 minutes in plank position
"I Forgot My Burpees"
For time...
10 push press @ 65
10 burpees
10 thrusters @ 65
10 burpees
10 bent row @ 65
10 burpees
10 snatch @ 65
10 burpees
10 squat clean @ 65
10 burpees
*Competitor: As prescribed
*Established: As prescribed
*Recruit: As prescribed
Complete Eo3 Official Warm-up, upper body emphasis, found here.
Then:
Press
Then:
Press
Then:
Press 3 x 10 reps @ 50%
Strict Chin-ups 3 x 10 reps
As many rounds as possible in 12 minutes of...
12 Kettlebell Swings @ 2 Pood
10 Burpees
30 Double-unders
*Competitor: As prescribed
*Established: 1.5 pood on conditioning
*Recruit: No 5+ on last set, just 5 reps/2 sets on accessory and pull-up progressions/conditioning use 1 pood and 3x single unders.
Post loads and max reps to comments as well as rounds completed in conditioning.
Front Squat 3-3-3-3-3
Rest 3 minutes
Barbell Lunges (bar only) 5 x 100m
3 rounds of....
As many wall climbs as possible in 3 minutes [Watch video for DEMO and scaling]
Rest 2 minutes
7 x 2 Reps Hang Power Clean
Then...
10 x 3 Plate Jumps [DEMO VIDEO]
I've never heard of a burpee...
10 Burpee Box Jumps
9 Burpee Pull-ups
8 Burpee Broad Jumps
7 Burpee Tuck Jumps
6 Burpees
5 Burpee Tuck Jumps
4 Burpee Broad Jumps
3 Burpee Pull-ups
2 Burpee Box Jumps
1 Burpee
