Ring MU & Front Squat
Alternating OTM x 10 (5 Rounds):
Odd - 3-5 Strict Ring Muscle-Ups or Weighted Pull Up
Even - 5 Front Squats // Challenging 5 sustainable for 5 Rounds

Fitness & Open
“Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

CAP 12.

Alpha

Odd Object
5 Giant Sets, Not for Time:
9 Kettlebell Deadlifts (150's/100's)
50' Kettlebell Walk (150's/100's)
50' Rope Pull
Rest 2:00 between sets.

On the rope pull, this is a hand-over-hand pull, where we are stationary as we pull a sled towards us. Not for score, with the intention being that we build to a heavy 50' rope pull by the fifth and final round.

Body Armor
3 Giant Sets:
50' DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50' DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.