Warm up
Run 400m
then, 2 rounds of:
10 alternating single DB power cleans
20 jumping jacks
10 American KBS
30 high knees
Endurance (40 min)
Every 2 min for 5 rounds, alternating between:
28/23 cal ski
400m run
Max distance sandbag carry
20 single DB box steps over 50/35 lbs 24/20 in
UES strength
Warm Up
2 Rounds
60sec Ski/Row/Bike
5 Pushup to Down Dog
15 Heavy Russian KB Swings
8/leg KB B-Stance Deadlift
Deadlifts
1st Round 8 Reps & 40% 1 RM Deadlift
2nd Round 5 Reps & 50% 1 RM Deadlift
Deadlift
Every 90sec for 4 Sets
2 Reps @ 70% 1 Rep Max
2 Reps @ 75% 1 Rep Max
2 Reps @ 80% 1 Rep Max
2 Reps @ 85% 1 Rep Max
Every 90sec for 4 Sets
1 Rep @ 93% 1 Rep Max
Conditioning
For Time
50 Wall Balls
40 Toes-to-Bar
30 Hang Power Cleans
20 Burpee Box Jump Overs
10 Bar Muscle-Ups
Time Cap: 20 Mins
RX
Wall Balls 20/14
Hang Power Cleans 135/95
Burpee Box Jump Overs 24/20 in
Ring or Bar Muscle-Ups
Intermediate
Wall Balls 14/10
Hanging Knee Raises
Hang Power Cleans 115/75
Burpee Box Jump Overs 20/16
Burpee Pull-Up
Scaled
Wall Balls 10/6
V-Up
Hang Power Cleans 75/55
Step-Over Burpees 16/12
10 Ring Rows + 10 Burpees