A
15 min coach led warmup
B
4x8 ea Single Leg Deadlifts
(15 min)
C
Team of 3, only one works at a time
2 Rounds
2 Min at each Station
Alt DB snatch
Max Cal Ski
Max DBall Cleans
Max T2B
KB Swings
(20 min)
A
15 min coach led warmup
B
4x8 ea Single Leg Deadlifts
(15 min)
C
Team of 3, only one works at a time
2 Rounds
2 Min at each Station
Alt DB snatch
Max Cal Ski
Max DBall Cleans
Max T2B
KB Swings
(20 min)
A
3 Rounds
Run 1 Lap
6 Knee Jumps
6ea Seated KB Press
2 Turkish Getups
(10 min)
B
7x 1 Push Press + 1 Push Jerk + 1 Split Jerk
(30 min)
C
3 Rounds
Run 400
15 Pullups
15 HSPU
*18 min Timecap
A
Row 1 K
2 Rounds
1 Length Swimming Bear Crawl
20 Air Squats
:30 chest opening drill over med ball, holding small plate
(15 min)
B
OHS
3x3
3x2
3x1
(25 min)
C
5 Total Rounds with Partner
P1 25 Wall Balls
P2 25 Wall Balls
*15 min Timecap
A
10 min Steady State Cardio
3 Rounds
6 Seated KB press each arm
2 Turkish Get Ups
5 High Box Jumps
B
Clean & Jerk
Work to Heavy
C
Partner Shared Burden
5 Rounds
4 Rope Climbs
20 T2B
100ft Overhead Walking Lunges (45/35)
Run 6 laps