F.A.S.T.

“Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time.

Four rounds for time of: Run 200 meters 135 pound Thruster, 11 reps Run 200 meters 135 pound Push press, 11 reps Run 200 meters 135 pound Bench press, 11 reps

Three rounds for time of: Row 500 meters 12 Deadlifts: body weight 21 Box jump, 20 inch box

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters

10 rounds with a 2 minute rest in between, of any (or any combination) of: Swim 100 meters OR Run 400 meters OR Row 500 meters OR Bike 1000 meters

Complete the following: Weighted Pull-up, 5 rep max Rest 5 minutes Weighted Pull-up, 3 rep max Rest 5 minutes Weighted Pull-up, 1 rep max

Ten rounds for load and time of: 1 Clean and Jerk 5 Pull-ups 10 Push-ups 15 Squats