STRENGTH
EST A 8RM BACK SQUAT
HEAVIER THAN LW
WORKOUT
5RFT
200M MEDBALL RUN
20 WALLBALLS #20/14
20 SIT-UPS
AMRAP 10
35 DOUBLE UNDERS
15 KETTLE BELL SWINGS #53/35
REST 3:00
AMRAP 10
15 BOX JUMPS
7 DEVILS PRESS #35/20X2
STRENGTH
BENCH PRESS
10-8-6-4-2*
*BETWEEN EACH SET PREFORM 5-10 TEMPO PUSH UPS @31X1
WORKOUT
EVERY 3:00 X 5 ROUNDS
15/12 CAL ECHO/ASSAULT BIKE*
12 DB STOH #50/35
*1:00 CAP TO COMPLETE BIKE CALS
PARTNER WORKOUT
CHADX1000
1000 BOX STEP UPS FOR TIME
SPLIT REPS AS NEEDED
L1- 20" BOX, WEARING A RUCK 45/35
L2- 20" BOX, WEARING WEIGHT VEST
L3- 20" BOX, UNWEIGHTED
SKILL
TOE 2 BAR CLINIC
EMOM 6
5-12 T2B OR KNEE RAISES
WORKOUT
ON A 14:00 CLOCK
0-2:00
20 HANG POWER SNATCHES
MAX LATERAL BURPEES OVER BARBELL
2:00-4:00 REST
CONDITIONING
AMRAP 20
20/15 CAL MACHINE
20 LUNGES #50/35
20 ALT SINGLE LEG V-UPS
EMOM 12
O- 12/10 CAL ROW
E- 12 WALLBALLS #20/14
PARTNER WORKOUT
FOR TIME
60 FRONT SQUATS #135/95
800M RUN
60 POWER CLEANS #115/75
600M RUN
60 SHOULDER TO OH #95/65
400M RUN
CONDITIONING
FOR TOTAL REPS & CALS
TABATA CAL ROW
TABATA PUSH UPS
TABATA ABMAT SIT UPS
TABATA BIKE ERG
ACCESSORY CASH OUT
3 SETS OF
:45 WALL SIT
10 BARBELL ROLLOUTS