Optional Accessory

STRENGTH

2-4 rounds, rest as needed

1) 5+5 KB Windmill
2) 10-15 GHD Hip Extension

RPE 3+ to 4

1 mile run
21 bw deadlift
21 bar over burpee
1 mile run
15 1,25xbw deadlift
15 bar over burpee
1 mile run
9 1,5xbw deadlift
9 bar over burpee

3-4 rds:

1-4 Strict rMU + 1-4 Kipping rMU

Rest as needed after kipping rMU

20min amrap:

5 strict pull-up
10 push-up
15 air squat
30 DU

Go with 80-85% pressure, focus on quality of movement!!
Scale strict pull-ups to 4/3/2 if needed, scale push-ups to 8/6 if needed.
Go strict c2b if needed.

Optional Accessory

STRENGTH

3-4 rounds, rest as needed

1) 20-30sec Wall Sit (loaded)
2) 10 Lateral Raises
3) 10 Banded Pull-Apart

RPE 4 to 4+

Optional Accessory:

CONDITIONING

Row/Bike/Run 10-20min with nose breathing only.

RPE 2

For time:

21-15-9

Box jumps 24/20"
Strict Pull ups

30-20-10

Pistols Alternating
TTB

Row 5x500m

Rest 3 min btw. sets

Results is slowest round.

In teams of 3:
Each for Max Distance:
10 Minutes of Farmer Carry @32/24kg
10 Minutes of Sled Push @ moderate
10 Minutes of Carry variation
10 Minutes of Easy Recovery i.e. bike, row, jog at a conversational pace.

• Carry options: barbell back rack, yoke, stone, DBall, KB Front Rack, Partner carry, etc

3 rounds of :
5 strict pull ups @45-55% of 1 rm.
10 box jump overs
rest 2-2,5 min bwn rounds.

Prone Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.
7 pronated grip + 7 neutral grip + 7 supinated grip