"We Work" (Teams of 3)
4 Rounds for Time:
800m Team Wreckbag Run
60 Deadlifts, 60 Front Squats, 60 Push Jerks
800m Team Wreckbag Run
50 Deadlifts, 50 Front Squats, 50 Push Jerks
800m Team Wreckbag Run
40 Deadlifts, 40 Front Squats, 40 Push Jerks
800m Team Wreckbag Run
30 Deadlifts, 30 Front Squats, 30 Push Jerks

30:00 Time Cap
Wreckbag - 50/35 lb, 23/16 kg
1st Round (60's) 115/85 lb, 52/38 kg
2nd Round (50's) - 135/85 lb, 61/43 kg
3rd Round (40's) - 155/105 lb, 70/48 kg
4th Round (30's) - 175/125 lb, 79.5/57 kg

Running and Rowing

6x2min Skillmill Run
Rest 2min btw

6x2min Rowing
Rest 2min btw

First all 6 sets of running or rowing and then move on. Score the distance.

In teams of 3 for 45 minutes at consistent effort:

Station 1: Bike for meters
Station 2: Ski for meters
Station 3:
800 m row
66 double DB/KB shoulder to overhead (light weight)
40 m bear walk or 20 m HS walk

if upper/lower endurance and LT test is done do swallow:

150 burpees FT

Pause back squat 5x3 (medium load, 3s pause)

EMOM20 (40s on/20s off)
1 assault bike
2 weighted lunges
3 pullups
4 Db press
5 rest

15-12-9-6-3
HSPU kipping
Double Under x 3
Timecap: 13 mins

• you cannot do kipping if you dont have at least one strict HSPU

Back squat
3x5x50%

Front squat
3x4x55%

Optional Accessory

GYMNASTIC STRENGTH

Gymnastic Ab-Work

1-2 rounds

RPE 3+ to 4

Mobility

For Time
50 DB Squat Cleans @2x15/12,5kg
- 3 Burpees at the top of each minute
TC: 12 min.