*Benchmark Alert*

“Creed-a-thlon”: (30min cap)

1600m Row
250 Double Unders
1600m Run

A) 5 x 5 Weighted/Strict Pullups (10mins)

B) 15min AMRAP:
15 Single Arm DB OH Lunge (40/20)
15 Single Arm DB OH Lunge (40/20) (other arm)
30 Supermans
30 Abmat Situps

5 Rounds for Time: (28min cap)

5 Power Cleans (135/95/75/55)
10 Front Squats
5 Jerks
15 Pullups
Rest :90

A. 5×7 Barbell SDHP (10 Min)

B. For Time: (5 Min)
Max Weighted Plank (45/25)
*count your rest time

C. 50 Burpees for Time (7 Min)

Partner Workout!

4 Rounds For Time: (27 Min Cap)
3 Laps each
40 Pushups
120 Bicycles (every other leg = 1)
40 Kettle Bell Swings (53/35)
*Partners can work at the same time
**Reps do not have to be even

28min AMRAP:

250m Row Sprint
1 “L” Lap Sprint
10 Burpee Toes to Bar
:30 Hollow Hold
:60 Rest