Warm up
2 rounds of:
200m row
5 KBS
5 DB power cleans
5 cal ski or bike
Endurance
5 rounds, for max reps, 1 min per station ("Fight gone bad" style):
Assault bike for calories
American KBS 24/16 kg
Cal ski
Sandbag carries for max distance
Power cleans [BB: 95/65 lbs, DBs: 2x35/20 lbs]
Row for calories
Rest
UES strength
Warm Up
2 Rounds
10 Bootstrappers
20/side Banded Lateral Walks
15 Hanging Leg Raises
20 Empty Barbell RDL
Deadlift
Take as many sets needed to find a:
5 Rep Max
Then 2 Drop Sets
1 set: 10 Reps @ 80% of todays 8 Rep Max
1 set: Max Set of Unbroken @ 60% of todays 5 Rep Max (20 Rep Cap)
-Time Cap 20 mins-
Accessory
Every 90sec for 3 Rounds Alt. Movements
10/leg Single Arm KB B-Stance RDL
10 Seated Goodmornings
:30sec/side Standing Palloff Press
30 Pulse Ups