Warm up
Start with 20 burpees, then 2 rounds of:
10 alternating single arm DB thrusters
5 box step ups per leg
5 wall balls
10 hang squat cleans (BB or KB)
Endurance
Every 75 sec, for 5 rounds, rotating through (~35 min total, excluding last rest):
15/12 cal ski
6 DB devil presses 50/35 lbs
6 power cleans 155/105 lbs or 9 double KBs cleans 24/16 kg
9 burpees box jumps over 24/20 in
16 wall balls 20/14 lbs
Rest
Scaling: Each movement should take 50-55 sec or less. Use last week to adjust, with the goal to have slightly larger sets for each movements. Wall balls must be UB, adjust weight and/or volume to get a challenging set.
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Warm-up sets - 6:00 mins to work up to 1 set percentage
Box Squats
Every 2:30 Mins for 8 Sets
4 Reps @ 85% 1RM Back Squat
Box Height: Hip crease is at parallel when at lowest in squat
Accessory
4 Rounds
30sec of AMRAP / 30sec Rest
Heels Eleveated Goblet Squats
Glute Bridge Hold
Double KB RDL