a) warm up 6min
2 rounds
200m run
10 sumo squat stretch
10 ring rows
b) conditioning 30min
"Badger"
3 rounds
for time
30 squat cleans 40/30
30 pull ups
800m run
a) warm up 6min
3 sets
30"on/10"off
down ups
bike
twisted cross
b) strenght 10min
3 sets
6 half kneeling arnold press/side 15/10
60sec rest
10 bird dow row/side 15/10
60sec rest
c) conditioning 18min
emom 18min
1. 8 single arm db devils press 25/15
2. 8 db box step overs 60/50
3. 15/10cal bike
a) warm up 5min
amrap 5min
5 handwalk + push ups
5 ring rows
10 samson stretch
b) conditioning 30min
amrap 30min
in teams of two
100 alt db snatches 20/15
50 pull ups
100 weighted sit ups 20/15
50 handstand push ups
100 single arm overhead lunges 20/15
a) warm up 6min
10-8-6-4-2 reps
alt step ups
wall squats
kb deadlifts 24/16
b) conditioning 35min
"Morrison"
50-40-30-20-10 reps
for time
wall balls 20/14
box jumps 60/50
swings 24/16
a) warm up 4min
2 sets
45"on/15"off
ski/row
sumo squat stretch
b) strength 10min
5 sets
4 frontsquats (climbing)
c) conditioning 24min
amrap 4min
20/15cal row
20/15cal ski
max sit ups
4min rest
amrap 4min
20/15cal ski
20 sit ups
max cal row
4min rest
amrap 4min
20 sit ups
20/15cal row
max cal ski
4min rest
