Sleds
In teams of 3:
10 x 10yd Sled Push 225/180
(relay format)
 
1 Mile Recovery Jog
 
In teams of 3:
10 x 10yd Sled Push 225/180
(relay format)
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FitEssentials
For load:
10-8-6-4-2
Axle Thruster
Strict Pull-up
(rest as needed between rounds)
 
AMRAP 15:00
200m Single arm Farmer’s Carry (switch arms every 50m)
400m Row
200m Single arm OH Carry (swtich arms every 50m)
:40 Side Plank (:20/arm – Adv: Star Plank)
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Weightlifting
Pause Snatch
75% 2×2
80% 3×2
 
Pause Clean + Push Press
75% 2(2+2)
80% 3(2+2)
 
Barbell Reverse Lunges
4×8 -choose weight-
(10 each leg alternating)
 IMG_2539
“I’d rather laugh with the sinners than cry with the saints – the sinners are much more fun.”
~Billy Joel