“Reason Large”
Fitness
On the 0:00…
3K Row (Sub 5k AB)

On the 15:00…
21 Burpee Box Jump
5 Wall Walks
15 Burpee Box Jump
5 Wall Walks
9 Burpee Box Jump
5 Wall Walks

Box - 24"/20"

Open
On the 0:00…
3K Row (Sub 5k AB)

On the 15:00…
21 DB Burpee Box Step-Overs
50' Handstand Walk
15 DB Burpee Box Step-Overs
50' Handstand Walk
9 DB Burpee Box Step-Overs
50' Handstand Walk

Dumbbells - 2 x 50's/35's
Box - 24"/20"

CAP 25

Alpha

Deficit Deadlifts
6 Sets of 2
Deficit - 3"

On today's deadlifts, we are pulling from a deficit. Standing on plates is the aim today, challenging our position off the floor. In regards to percentage, is it our aim to stay on the lighter side if this is a newer movement to us. On all repetitions, let's set the bar back to the floor (avoid touch and go).

We are looking to start in the 50-55% range, and finish in the area of 65-70%. On the moderate side, with a focus on sound positioning. Record all six sets to the tracker below.

Odd Object Con
3 Rounds, Not for Time:
100m Farmers Carry
200m Sled Drag
Rest 2:00 between.

Swim Con
Warming Set:
150m Easy Pace

Main Set, for total time:
2 x 200m, resting 1:00 between.
3 x 150m, resting :45s between.
4 x 100m, resting :30s between.
8 x 50m, resting :15s between.

Recovery Finish:
150m Easy Pace