Friday: Beep Test

Warm Up

3x

3 Wall Walks*

10 Kips

10 Wall Balls

*this will continue as a warm up piece until the back white board is clean

A. Bergeron Beep Test
EMOM for as long as possible: 
7 Thrusters, 75/55
7 Pull ups
7 Burpees

*your score is the # of rounds completed, plus any partials. If you do 10+ rounds, you're done. If you do not reach 10 rounds, rest a minute, and complete rounds until you achieve 10 full rounds. 

B. Not for time:

4 Rounds:

30s Ring Support

4 Body Levers

15 Hard Pulls on the Rower (for power and efficiency)

10 Back Extensions or 10 Reverse Hypers