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Week 3, Day 13

Baseline:

  • ROM drills

  • 800m run

  • workup to 5 RM back squat

Strength:

  • Back squat

    • 5 reps @ 5% of 5 rep max.

    • 2 sets @ 10% of 5 rep max.

Stanima:

  • 5 rounds, not timed

    • 15x back squats at 45% of 5 RM

    • 25x 4-count mountain climbers,

    • Max time hanging from bar

Work capacity: 3 ROUNDS

  • 21 thrusters (95lbs/65lbs)

  • 15x KB swings (32kg/24kg)

  • 12 pull-ups

  • 9x burpees

Durability: 3 ROUNDS

  • 60-second row

  • 60-second rest

  • 45-second row

  • 45-second rest

  • 30-second row

  • 30-second rest

  • 100x 4 count flutter kicks

  • 100x leg levers

Go home, hydrate and fuel within 30 minutes.

Earlier Event: November 23
Week 2, Day 12
Later Event: December 3
Week 4, Day 14