3 rounds
10 cal bike or row
10 shoulder taps
0:30 handstand hold
5 banded pull apart

Strict press
Every 1:30 x 5
10-8-6-4-2

*increasing weight each time

5 RFT
250m run or 300m row
7 thrusters 95/65
14 alternating back rack lunges 95/65
Rest 1:30

*25 min time cap

*rounds should be done within 3:30

*sprint style workout

Warmup
Run 500m
10x crab walk
10x monster walk
10x hip hinge
10x Mjolnir squat
10x side plank clam shell
10x banded pull aparts
10x internal rotations
10x external rotations

Power Day
22:00 AMRAP
-10x OH hammer strikes/side
-10x OH sandbag toss
-10x banded rows/side
-10x Thor hammer OH strikes/side
-10x transverse hammer strikes/side
-10x banded chest press
-10x Bulgarian bag rotations

Finisher
-3:00 heavy bag work focus on power

Core
1 Round
-50x sit-ups
-50x reverse hypers
-50x 2ct flutter kicks
-50x back extensions

20 ST2B
35 GHD situps
200m FR KB walk 24lg's

3x3 @ 68-72%

5x2 @69%

4x3 60-64%

4x4 @65-69%

“Death swing”
300 rkb swings for time
Every minute on the minute, perform Burpee(s). Start with 1 Burpee after minute 1, then 2 Burpees after minute 2, then 3 Burpees, etc.

4 RFQ
40m SB bearhub carry 200lbs
40m sled sprints 45kg
10 DHSPU