20 × box jumps
7 x burpee
20 cal row
10 ground to overhead plate

10kg plate
60cm boxi

6x400m with 2 minutes rest between sets

1:29
1:34
1:45
1:47
1:44
1:50

Side splint on last round

5 Rounds for Time:
20 GHD
20 Back Extensions
20 Floor Wipers
20 Stiff-leg DL 95#

155lbs
165lbs
175lbs
185lbs
200lbs

3 Rounds For Time:

Row 500m
Run 400m

15:46

Strict Press
5 x 20kg, 5 x 30kg, 5 x 40kg, 5 x 45kg, 5 x 50, 4 x 55kg, 1 x 60kg

Push Press
5 x 60kg, 5 x 60kg, 5 x 65kg

Clean & Jerks
5 x 70kg, 3 x 75kg

Row Pistols
- Row 300
- 5 x Pistols(each leg)
- Row 300
- 10 x Pistols
- Row 300
- 15 x Pistols

Outdoor Team Chipper - Numbers are for each person in the team, team cannot move on until everyone has completed the previous movement.
- 50 x Double Unders
- 10 x Turkish Get up( each arm)
- Run 200m
- 10 x Strict Chin Ups
- 40 x Double Unders
- 8 x Turkish Get up( each arm)
- Run 200m
- 8 x Strict Chin Ups
- 30 x Double Unders
- 6 x Turkish Get up( each arm)
- Run 200m
- 6 x Strict Chin Ups
- 20 x Double Unders
- 4 x Turkish Get up( each arm)
- Run 200m
- 4 x Strict Chin Ups
- 10 x Double Unders
- 2 x Turkish Get up( each arm)
- Run 200m
- 2 x Strict Chin Ups + 8 x Kipping Chin Ups

Time = 31mins

4 mile run with fullsteam and bull city running.

1 rep max back squat 1 RM

4 rounds for time, alternating arms each round, of

• 10 single-arm squat snatches
• 8 single-arm rows
• 6 single-arm push presses
• 4 single-arm Turkish get-ups

Women 35-lb. dumbbell, Men 50-lb. dumbbell

Active Rest