10 min easy warm up (all strokes)

Rest 5 min

Then:

8 x 100m crawl

2 min rest between sets.

Deadlift w belt 6x5

Skill work- EMOTM for 12 Minutes
Evens- 6 Strict Pull Ups (Can be weighted with dumbbell or med ball between feet)
Odds- 6 Strict HSPU

4 Sets - Move slowly and with intention through all of the following movements.
8 Quadruped Hip Extensions 
20sec Glute Bridge 
rest 15sec 
2 Wall Walks 
10 Back Extensions on GHD 
rest 60sec

For time

• 1000m row
• 50m Front rack walking lunges 50kg

5 rounds:
- 15 Wallballs
- 15 Pullups
- 15 pushups

• 30m Front rack walking lunges 50kg

21X1; 4-6reps; rest 60sec x 3 sets (if you cannot achieve a chest to bar strict, then use some assistance to achieve the full range of motion)

Teams of 2, only 1 is working:
4 min @ each station, 30 sec rest b/t:
Prowler Push, 70/50
D-Ball shoulders, 50/30
Bike (for cal)
Tire Sledge Hammer, 10/6
Wall-Balls, 9/6
Burpee Box Jump overs, 24/20“

(Teams of 3 do 5 min each station)

6 rounds:

1) 22 sit ups
2) 22 air squats
3) 23 biceps curl 20kg barbell

20 min AMRAP

5 C2B
10 RIng Dip
15 Back Squat (42.5kg)

Marathon with assaultbike.