Conditioning

BUY IN 1000m row / ski or 1500m echo bike

Count down - count up

50-40-30-20-10 Wallballs
21-18-15-12-9 KB swings
500m run after each round

Tc 38min

2 rounds
8 slow tempo plate squats
8 Scapula push-ups
8 Scapular pull-ups
8 Tension swings
30 Speed rope skips
+
Once through
250m Row
35 Double-unders
6 Thrusters @ 43/30kg (95/65lbs)
10/7 (cal) Air bike
7.62m Overhead walking lunges @ 43/30kg (95/65lbs)
8 Chest-to-bar pull-ups

800 m run
15 kettlebell squats
15 m burpee broad jumps
400 m row
20 wall balls

4 rounds

Yoke carry

3 to 5 x 10m @ see notes, go every 2:00

– Start @ weight you could carry for 20m and build up from there (every 2 sets or every set)
– If you don’t have a yoke, here are some alternatives: 1) Zercher carry from rack (not comfortable), 2) Heavy SB carry, 3) Heavy KB front rack carry

4 sets for consistency:
From 0:00 min to 3:00 min:
40 thrusters 20/15 kg
From 3:00 min to 6:00 min:
30 sit ups + 20 ring rows
From 6:00 min to 9:00 min:
30/24 cal row
1 min rest between sets.

1: 3+3 single arm devils press
2: 0:45 max reps du's / su's
3: 8 kipping pull-ups
4: 9 cal row
5: 15 sit-ups
6: 0:45 max reps shuttle runs

A)
EMOM 10 mins
1 Squat Snatch + 1 Snatch Balance + 1 OHS
- start at 60% of 1 RM snatch
- add weight each set if form allows
- Optional: 1 power snatch + 2 OHS

3 sets
AMRAP 5 minutes
10 hang power snatch @35/25
10 OH lunges (5/5)
10/8 calories bike/row/ski

REST 2 mins btw sets

Goal: 2+ rounds each AMRAP

For 40 minutes at consistent pace:
500/400 m row
40 sit ups
300 m run or 750/600 m bike
30 KB swings 24/16 kg
20 hand release push ups
2 min rest

4×5@moderate weight

Go every 2:30

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