Conditioning
AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (155/105)
Calorie Row

Rest 5 Minutes

AMRAP 5:
15-12-9:
Kettlebell Swing (70/53)
Front Squat (135/95)
Calorie Row

60 min row

max distance

50 Wall Balls 20#
40 KBS 70#
30 Box Jumps 30"
20 Toes to Bar
100m Slam Ball Toss

75 min

A. For 40 min:
1 min walk/1 min run
5.7 km
133/153
7.01/5.11 min/km

B. Shoulder recovery flow

3 rounds for time:
One minute of 60/40 kg back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 60/40 kg power cleans
Rest one minute

Optional Additional Conditioning Session
A.
800 Meter Warm-Up Run

B.
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

C.
For time:
Run 1600 Meters

D.
800 Meter Warm-Down Run

AMRAP 5
400m run Buy in
12 dl 60 kg
12 burpees over the bar

5 min break

AMRAP 5
400m run buy in
9 dl 80 kg
9 burpees over the bar

5 min break

AMRAP 5
400m run buy in
6 dl 100 kg
6 burpees over the bar

score is total amount of reps, the run doesn't count.
write the how the different rounds went in the comments

Back squat six reps max.

400m run
10 deficit HSPU
20 kb swing 32kg

For time:

• Move 700 lb. of odd objects 50 yards and back again

Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth.

Post time and type of objects moved to comments.