Warmup

For Time:

200M Run
20 WallBall (20/14)
200M Run
6 Minute Cap

4:51 Rx (dfl)

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Strength/skill

Death By Thruster
2 Minutes to Warm Up to 95/65lb
1 rep the first minute
2 reps the second minute
3 the third
etc.
15 Minute Cap

9 rds + 6 reps, 45#

Pendlay Row
5/5/5/3/3 Max Effort

45#/55#/55#/65#/60#

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Conditioning

12 Minute AMRAP of

5 Butterfly Kipping Pull Up
4 HSPU
3 Pistols
2 Wall Walk
1 Rope Climb

3 rds + 5 + 4 + 3 + 1 wall walk

For Total Meters
10 Rounds of:
Row x 1min
Rest as needed.

“Filthy 50″

For time,

50 Box jumps 24/20

50 Pull ups

50 KB Swings 16kg

50 Walking lunges

50 K2E

50 Push press 45lbs

50 Back Extensions

50 Wall balls 20lbs/14lbs

50 Burpees

50 Double unders

21 OHS (95/65)
42 DU
42 Sit ups
15 OHS
30 DU
30 Sit ups
9 OHS
18 DU
18 Sit ups

RX

1600 jog to warm up

3 Rounds (NOT for time)
10 Med Ball Cleans 10lb ball
10 KB Snatches (single arm, 10x each) 20lbs

3 Rounds
60 second hollow rock hold
50 second OH Squat hold, practice midline stability (45lbs)

5 Rounds (light weight, technique focus)
EMOM 3x Power Squat Clean

10 Rounds (progress in weight as technique allows)
EMOM 3x Snatch

Conditioning:
300m row
25-15-9
Burpee Jacks
Supermans
300m row
(began at 55lbs worked up to 85)

30 minutes C2
2 minutes easy/moderate row
1 minute hard row

8 mins running drills (skips, butt kicks, high knees)
800m run

6 rounds
15|45 Airdyne Sprints
(15 sec sprint/ 45 sec moderate pace)

5 rounds
30 steps OH walking lunge (held oly bar in external rotation)
10 Med Ball Slams (15lb ball)

4 minutes work
10|10 Tabatas lunge jumps

21-18-15-12-9-6-3
Sumo Deadlift High Pull w/ 55# KB
Push Jerk w/ 35# KB alternating hands each rep

Cashout:
Alternating for one tabata interval for 4 minutes
- Bottom to Bottom Squats
- Hand Release Pushups

Baseline: Pre-SOP and box breathing, then ROM Drills.

Strength: D-bell press – Warm up then, 75% x 5 reps, 85% x 3 reps, 95% x 1+ reps.

Work Capacity: Complete as many rounds as possible in 25 minutes of:
10x Sumo Deadlift High-pull (95#)
15x KB swing (20#-55#)
250m row

Durability: 2 mile recovery run. 1x max plank hold, 1x max wall sit. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.

"Highway to Hell"
:30 :45 :60 :45 :30
Box Jumps (20")
Deadlift (135/95#)
Mountain Climbers
Medicine Ball Cleans (20/14#)
Airdyne

You will spend 30 seconds rotating through each station. Once you have completed each exercise, you will spend 45 seconds rotating through each station. Once you have completed each exercise, you will spend 60 seconds rotating through each station. Once you have completed each exercise, you will spend 45 seconds rotating through each station. Once you have completed each exercise, you will spend 30 seconds rotating through each station.

Coaches Note:
Score will be the total number of reps box jumps, dead-lifts and medicine ball cleans. This does NOT give you permission to "dog it" during the mountain climbers and Airdyne...FULL intensity is expected. There is NO rest between rounds.