Baseline: ROM Drills. 10 min Sand bag get ups.

Work Capacity: Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
Durability: 10x Hill sprint (If you don’t have a hill, substitute with 200m sprint @ :30 interval). 50x WTD sit up @ 45#, 50x Back Extension. Active stretch or Yoga.
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BL: 2 rnds w/ 35# DB: 5 turkish get-up each side, 10 cousins

WC # 1 Rx’d, but went for 15 minutes – 9 rounds exactly

WC # 2 – had to do it for Special Agent Rahoi:

AMRAP in 20 minutes:
- 12 X ring pull-up
- 12 X ring dip
- 12 X HSPU
- 12 X KB swing (55#)
- 12 X leg lift w/ 55# DB Overhead

- got 3 rounds exactly, went a little over time

Dur: Rx’d

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5’10, 175lbs