“Steel Yard”
35 minute cap
(Comp)
100 Double Unders
90 Air Squats
800m Run
70 Alternating DB Snatches 35/50
60 Weighted Step Ups 35/50
50 Wallballs 14/20
400m Ball Run 14/20
30 Deadlifts 155/225
200m 1-Arm Farmers Walk 35/50
10 Muscleups (Ring or Bar)
(Fitness)
100 Double Unders
90 Air Squats
800m Run
70 Alternating DB Snatches 20/35
60 Weighted Step Ups 20/35
50 Wallballs 14/20
400m Run
30 Deadlifts 130/185
200m 1-Arm Farmers Walk 20/35
10 Burpee Pull-ups
(Bootcamp)
100 Single Skips
90 Air Squats
800m Run
70 Alternating DB Snatches
60 Step Ups
50 Wallballs
400m Run
30 Deadlifts
200m 1-Arm Farmers Walk
10 Box Dips
Use manageable weights