Sleds
2 rounds:
90yd Farmers Walk 70/53
90yd Sled Push Shuttle 135/90
120yd Recovery Jog
60yd Farmers Walk
60yd Sled Push Shuttle
120yd Recovery Jog
30yd Farmers Walk
30yd Sled Push Shuttle
120yd Recovery Jog
______________________________
 
FitEssentials
AMRAP 10:00
7 Sumo Deadlift – moderate
14 Box Step-ups alt legs
7 DB Push Press
 
(rest 5:00)
 
AMRAP 10:00
250/200m Row
20 High Knees over Rower
10 Sit-ups
_________________________________
 
Weightlifting
BTN Jerk + Jerk
Build to a heavy set of 1+1 
-then-
90% of heavy set 2(1+1) 
 
Snatch Grip Push Press
4×3 -choose weight-
 
3-Position Snatch Deadlift
85% 5×3
(based on 1rm snatch)
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“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.” 
~Herman Melville