Fitness
AMRAP 8
Banded Barbell/Earthquake* OH Walk 100’
20 Hollow Rocks
2-3 Wall Walks
*Challenging load

Open
Using the ramp seen in last year's Regionals:
5 Sets for Time:
Obstacle Forward
Obstacle Backwards

This in total is (10) walks, for time. The first is up the ramp, and down the “stairs”. The second returns, moving up the stairs to start, and down the ramp to finish. Set cones 5' away from each end of the obstacle for start and finish points. Time cap is 8:00.


Fitness
Nancy
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Open
Strict HSPU Biathalon
For Time: Wearing a 20/14 Weight Vest:
400m Run, 27 Strict Handstand Pushups
400m Run, 21 Strict Handstand Pushups
400m Run, 15 Strict Handstand Pushups

For every break on the handstand pushups (with the exception of a completed set), athletes must run a "penalty" lap of 200 meters before returning to the wall.

Alpha

Box Squat
On the Minute x 8 Sets:
2 Repetitions

Sets 1+2 - 60% of 1RM Back Squat
Sets 3+4 - 65% of 1RM Back Squat
Sets 5+6 - 70% of 1RM Back Squat
Sets 7+8 - 75% of 1RM Back Squat

Set a box, or stack plates, so that we squat to just slightly below parallel.

Back Squat
3 Sets of 2
Set #1 - 77%
Set #2 - 80%
Set #3 - 83%

Rest as needed between sets, but aim to keep it to 2:00 or less.

Assault Bike Recovery
20:00 Effort

On the 4:00, 8:00, 12:00, 16:00, 20:00 (5 Sets):
6 Strict CTB Pull-Ups
9 Strict Toes to Bar

Not for time, but for quality reps and effort.