Strength / Work Capacity

Cycle #2 of 5-3-1

A. Back Squat 5-5-5+

B1. Strict Pull Up (C2B) 4 x 7

Rest 1:00

B2. Front Squat 4 x 10 @ 60%

Rest 2:00

C. NLI Qualifier C

"SSST"

AMRAP 10:00

KB Snatch @ 53#

Rest 4:00

1 Attempt at AMRAP Sec. L-Sit

A. 255 x 11 reps

B. RX, 185#

C. 149 reps, 32 sec.

Competition: Next Level Invitational

Event 1 - “Triple Double”

For reps:
AMRAP in 2 minutes of: Bar Muscleups
Rest 2 min
AMRAP in 2 minutes of: Ground to Shoulder (#185/#115)
Rest 2 min
AMRAP in 2 min of: Box Jumps (30”/24”)

Scores:
Muscle Up: 22
Ground to Shoulder: 18
Box Jump: 40

Event 2 – “Zipadeedoodah”

10 min cutoff

For time or reps achieved:
15 Backsquat from the Rack (#225, #155)

followed by:
2 rounds of:
6 pullovers
12 burpees
40 doubleunders

followed by:
15 Deadlifts (#225, #155)

Time: 6:11

Event 3 - “Spetznaz”

10 minute cutoff
For time:
3 rounds of
200m run (50m x 4)
12 KB Snatches (#72, #44)
12 Toes to Bar

Time: 5:24

Work Capacity

Complete as many rounds as possible in 7 minutes of:
3 KB Snatch R
3 KB Snatch L
6 Chest to Bar Pull-Ups

Rounds: 8 + 3 snatches each arm + 2 pull ups

Then:
21-15-9 reps for time of:
Burpees
KB Swing @ 70# (Russian)
Box Jump @ 24"

Time: 4:33

Work Capacity / Stamina

9-7-5 Reps for time of:
Bar Muscle Ups
135# Squat Snatch

Time: 15:05

Rest 10 minutes then:

3 minute Row (calories)
3 minute rest
3 minute KB Snatch for reps @ 1x 53#
3 minute rest
3 minute Back squat for reps @ 135#
3 minute rest
3 minute L-Sit hold for as long as possible

Scores:
1) 54
2) 31
3) 35

Strength / Work Capacity / Stamina

5 Rounds for time of:
5 Back squats @ 225#
5 Bar Muscle Ups

Time: 11:28

Rest 5 hours then:

10 KB Snatch R
10 KB Snatch L
20 Chest to Bar Pull Ups
8 KB Snatch R
8 KB Snatch L
15 Chest to Bar Pull Ups
6 KB Snatch R
6 KB Snatch L
10 Chest to Bar Pull Ups
3 KB Snatch R
3 KB Snatch L
5 Chest to Bar Pull Ups

Time: 7:18

Then:
1 Mile Run w/70# Sandbag