10 rounds of:

3 Deadlifts 70% of Max

Every minute on the minute for 10 minutes

Rest 5 mins. Then…

Conduct a 12 minute AMRAP of your “GOAT(s)”. For example, if two weaknesses I want to work on are Pistols and Double Unders, then I will perform a 12 minute AMRAP of 5 pistols (each leg) and 20 Double Unders. Just let me know what weakness you want to work on as we are warming up, and I will design a 12 min AMRAP based on your weaknesses. This is a great opportunity to work on a skill, technique or weakness.

Complete the following for time

10 rounds of:

10 Push ups

10 Squats

10 Sit ups

“Half Bull”

For Time:
200 Double Unders
50 Overhead Squats 135 lbs
50 Pull-ups
1 mi Run

U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Complete the following:

As a team:
(using pvc)
25 front squats
25 back squats
25 overhead squats
400m run

25 presses
25 push presses
25 push jerks
400m run

50 cleans
400m run

50 snatches
400m run

Complete the following for time:

400m Row
– then –
5 Rounds:
20 Pullups
:30 L-Sit
20 Mountain Climbers
:30 L-Sit
– then –
400 m Row

“CFV Foundations”

Run 400 meters

10 Deadlifts, 155/95

20 Kettlebell Swings, 53/35

30 Abmat sit ups