1. Warmup

2 Rounds:

1 Minute Bike/row

3 Strict Pull-ups

6 Push-ups

9 Air Squats

2 Rounds:

With an Empty Bar:

10 Romanian Deadlifts

10 Hang Power Cleans

10 Front Squats

10 Strict Press

WOD

“Bar Crawl” (Teams of 3)

AMRAP 7:

Bench Press

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squat (135/95)

50 Front Squat (155/105)

AMRAP Front Squat (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

STIMULUS

• Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between

• Athletes will split reps up how they see fit, with one person working at a time

• The work is set at 50 reps on the first two barbells

• The scored portions are total reps completed at the final barbell

• Enter separate scores for the bench, front squat, and deadlifts

• The front squats come from the ground, not the rack

• Use one bar and change weights, but it is ok to have multiple if teammates are using different weights

• Athletes should be able to complete the following reps at each barbell within the workout:

   * 1st Bar: 7-10 Reps

   * 2nd Bar: 5-7 Reps

   * 3rd Bar: 3-5 Reps

STRATEGY

• Since we stay at the same movement for all 7 minutes, it’s important to pick rep schemes that allow you and the team to come back for a strong set the next time around

• A good break-up strategy is one that helps you avoid excess muscle fatigue early

• You’ll benefit from switching partner before the bar starts to slow down

• If you have to struggle to lock out the weight, it’s too late

• It’s not about the size of the set, rather the consistency of all sets

• Below are potential break-up strategies from each bar:

   * 1st Bar: 7-10 Reps

   * 2nd Bar: 5-7 Reps

   * 3rd Bar: 3-5 Reps

INDIVIDUAL VERSION

For Time:

27 Bench Press (135/95)

27 Front Squats (135/95)

27 Deadlifts (185/135)

Rest 1 Minute

21 Bench Press (155/105)

21 Front Squats (155/105)

21 Deadlifts (225/155)

Rest 1 Minute

15 Bench Press (185/135)

15 Front Squats (185/135)

15 Deadlifts (275/185)

Capacity Builder

3 Rounds:

2 Minute Window:

15/12 Calorie Row

10 Chest to Bar Pull-Ups

Max Wallballs (20/14)

30 sec rest after each