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Friday 21st May



For time:


30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run


Rest 5 min.


10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run


Time cap: 35 min.


Workout Variations


Rx’d

(54 and under)

Women 125-lb/57.5kg deadlift, 55-lb/25kg thruster

Men 185-lb/85kg deadlift, 75-lb/35kg thruster


(55 and up)

Women 95-lb/45kg deadlift, 35-lb/15kg thruster, may step over during bar-facing burpees

Men 135-lb/62.5kg deadlift, 45-lb/20kg thruster, may step over during bar-facing burpees


Scaled

(54 and under)

Women 95-lb/45kg deadlift, 35-lb15kg thruster, jumping pull-ups, may step over during bar-facing burpees

Men 135-lb/62.5kg deadlift, 45-lb/20kg thruster, jumping pull-ups, may step over during bar-facing burpees


(55 and up)

Women 65-lb/30kg deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run

Men 95-lb/45kg deadlift, PVC pipe or stick thruster, jumping pull-ups, may step over during bar-facing burpees, 200-m run


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