Warm up
3 rounds:
5 burpee pull ups
10 cal machine (row/bike/ski)
10 alternating single DB power cleans
Endurance
Every 5 min for 8 rounds, alternating between A and B, each round for time
Interval A
400m run
100 ft sandbag carry AHAP
10 toes to bars [scale with hanging knee raises]
Interval B
400m run
10 air squats
2 rounds of DT [BB: 135/95 lbs, DBs: 2x50/35 lbs]
1 round of DT: 12 deadlifts, 9 hang power cleans, 6 shoulder to overheads
UES strength
Warm Up
2 Rounds
1mins Row/Ski/Bike
5/side World's Greatest Stretch
5/side Cossack Squats
5 Bootstrappers
5/leg Goblet Box Step Ups
10 Heel Elevated on Box Glute Bridge
Box Back Squat
6 Sets of 3 @ 100% 2 Rep Max
Conditioning
Every 2 Minutes for 5 Rounds - AMRAP
250m/200m Row
5 Clean & Jerks
Max Lateral Burpees over Bar with Time Left
Cool Down/Stretch
1 min/side Banded Hip Flexor Stretch
1 min/side Pigeon Stretch with Band Reach and Pull (On Bench If Possible)
1 min/side Couch Stretch
1 min Frog Stretch