Warm up
3 rounds:
10 cal machine
5/arm single DB cleans
5/arm single DB push presses
5 DB goblet squats
30 high knees
Endurance
35 min alternatingEMOM:
12/10 cal ski
6 double DB thrusters + 6 burpees over bar 50/35 lbs
40 ft. sled push AFAP 90/70 lbs
12/10 cal row
160 ft. double KB farmers carries
12/10 assault/erg bike cal
Rest
UES strength
Warm Up
2 Rounds
10 Bootstrappers
15 Empty Barbell Goodmorning
20 Empty Barbell Hip Thrust
15/arm Weighted Plank Shoulder Taps
Deadlift
Take as many sets needed to find a:
8 Rep Max
-THEN-
1 Set: 12 Reps @ 80% of todays 8 Rep Max
1 Set: Max Set of Unbroken @ 60% of todays 8 Rep Max (20 Rep Cap)
-Time Cap 20 mins-
Accessories
15mins Alt EMOM (3 Rounds)
10 Barbell RDLs
15 Barbell Hip Thrust
10/arm Supported Single Arm DB Row
10 Alt V-Ups + V-up (R + L + Both = 1 rep)
15/side Medball Oblique Twist