Pre-work
Single Leg Box Jumps 5×3/side
Fitness, Performance Strength
Super set
3×8 each leg Single leg box step up (AHAP front rack)
3×8 Single arm KB hi-pull AHAP
Fitness, Performance Workout
9-7-5
Deadlifts 225/155#
Burpee Box Jump
Pull-up
Rest 4 minutes
5-5-5
Deadlifts 225/155#
Burpee Box Jump
Pull-ups
Fitness, Performance Strength
In Teams of three, take 15 minutes to find a 1RM Front Squat
Fitness, Performance Workout
In Teams of three, complete as many burpee pull ups and Weight plate OH Walking lunges as possible in 20 minutes.
*Team mate 1 will take off on a 100m Farmer carry while T2 & T3 start their BPU and OHWL. Once T1 finishes their farmer carry, they will then take over on the BPU, T2 will move onto the OHWL and T3 will go out on their Farmer Carry. Keep working in this fashion until you reach the 20 minutes.
Two scores are needed, BPU & OHWL.
Fitness, Performance Strength
5×2 (Power Clean + Squat Clean)
Fitness, Performance Workout
12 min AMRAP
3 Deadlifts 315/205#
9 Push Up
18 Sit Ups
Fitness, Performance Workout
10 min AMRAP
8 Push Press 115/75#
25 Air Squats
Rest 5 min
21-15-9
KB Swings 32/24kg
Pull ups
Rest 5 min
2 Rounds
500 meter row
400 meter run