Warm Up
Butt kicks
High Knees
Side Lunges
Regular Lunges
Inch Worms

Workout
2 mile partner run, no slower than your last ACFT 2 mile pace.

Accessory Work
2 Rounds
1 min side plank right
1 min side plank left
30 Crunches
15 bicycles each leg

Cool Down
Cadet Let PRT

Location: USC Upstate
Uniform: Winters

-Every 90sx5

Every 45sec/Boxsquatx2rep
30-60%

AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Devil’s Press
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Farmers Carry
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row

Dumbbell: (50/35#)
Box: (20″)

3 rounds of
1 min plank
10 hike
5/5 press
20 XV Up

Wod
5 rounds of

Amrap 3’
1 burpe
2 dead squat clean
3 push press
4 russian swing
Rest: 2 mins
@double 16/24

8 Struggle Ups Struggle Downs

Begin hanging on the bar. Pull yourself up by activating your lats and shoulders as much as you possibly can. Struggle for 5 seconds. At that point, step on a box to do a jumping pull up. Once chin has cleared the bar, perform a slow negative pull up. Slowly lower yourself to full extension.

Seal row 4x6

A: 8min emom 3x clapping push ups
B: Practice Hspu
C1: Bulgarian Split squat 3set
C2: SA Kb press 3set
D: For time:
10-1
Goblet squat @24kg Kb
Push ups

EMOM 32min:

1. Kulmasoutu x10
2. Käsipainotempaus oikea x10
3. Käsipainotempaus vasen x10
4. Vatsalihas x12

Push Press 10 RM