WARM UP:
50 Single Unders
10 Bumper Jack’s 2″
10 Bumper Jack’s 4″
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL: (T2B Efficiency Test)
For Time: (4 Min. Cap)
25 T2B
50 Double Unders
15 T2B
*Goal is to do the T2B Unbroken
LIFT: (Max Strength Test)
Dead Lift
*Work to a 1RM
WOD: (Open Dead Lift / T2B Capacity Test)
“17.3 B”
MIN. 0-4:
3 Rounds
6 T2B
6 Dead Lift (135/95) (115/75)
MIN. 4-8:
3 Rounds
7 T2B
5 Dead Lift (185/125) (135/95)
MIN. 8-12
3 Rounds
8 T2B
4 Dead Lift (225/155) (185/125)
MIN. 12-16
3 Rounds
9 T2B
3 Dead Lift (275/185) (225/155)
MIN. 16-20
3 Rounds
10 T2B
2 Dead Lifts (315/215) (255/165)
MIN. 20-24
3 Rounds
11 T2B
1 Dead Lift (365/245) (275/175)
*If all reps are completed within the time frame, time cap extends by an additional 4 minutes.
**You may bank time!
***Sub. V-Ups for T2B Accordingly.
FIT
SKILL: (Abdominal Capacity Test)
For Time:
60 Sit Ups
LIFT: (Single Leg Strength Test)
BB Split Squat
*Build to a 5RM per leg.
WOD:
4 Rounds
20 S2O (95/65) (75/55)
20 Double Unders
20 Sit Ups
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