3 rounds
250m run
10 empty barbell back squats
8 alt curtsy lunges

Strength
Back squats
5 reps @ 60-70% of 1RM
1:30 rest
X5

*weight stays the same throughout all 5 sets
*take time to warm up to starting weight

For LoAD

5 rounds

5 front squats

2 jerks

5 back squats

10x 500m / rest 2min / 5km ave. - 5-7s.

1. RUNNING
1,600m Run
Rest 4 Minutes
1,200m Run
Rest 3 Minutes
800m Run
Rest 2 Minutes
400m Run

2. FRONT RACK CARRY & BURPEES
60m Double KB front rack carry 2x24/16kg
21-15-9 Burpees

3. ROWING
1000/800m Row

A) Single Leg RDLs
AMRAP 5:00

B) Single Arm Front Squat
AMRAP 4:00

• Pick loads that are challenging between 8-10reps

Buy in: 400m Run / 1+½ x Stairs
then
6 Rounds for time:
15 Russian Swing
12 V-Ups
9 Burpees
Then
100 Double Unders

For Time:
1 Mile Run
10 Rounds of "Bergeron Beep Test" 35/25kg

1 Round of "Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

• 2min.: Row/Bike/Run (easy)

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up&down dog
  45s. Shoulder rotations w/ stick

• 1min. Row/Bike/Run (Moderate)

• 2 rds:
  6 Snatch grip Deadlift
  6 Muscle snatch
  6 OHS

• Mobility...

• 1 rnd:
  15s. Row/Bike/Run (Hard)
  2 rds:
  4 Power snatch
  4 Burpee over bar

4 rounds for time:
800 m run or 50/40 cal ski
20 overhead squats (30/20 kg)
10 T2B

40 minutes timecap.

Complete as many rounds as possible in 20 minutes of:

• Run 400 meters
• 15 L pull-ups
• 15 hip extensions