Warm up

2-3 rounds (6 min cap):
20 A-Frame toe-touches
100m row
10 alternating DB snaches (light)
10 wall balls

Endurance

4 stations of 7 min AMRAP, with 3 min rest between (37min total, excluding the last rest interval):
Station 1: 12/9 cal Ski, 12 alternating single DB hang snatches 50/35 lbs, 12 V-ups
Station 2: 6 burpees, 12 wall balls 20/14 lbs, 12 pushups
Station 3: 12/10 cal row, 12 Double DB front rack lunges 40/25 lbs
Station 4 (performed as “follow the leader”: 50 ft. sled push 180/120 lbs, 50 ft. double KB farmer’s carry 32/24 kg, 12/10 cal row

UES strength

Warm Up
2 Rounds
60sec Row/Bike/Ski
5/side Spiderman Lunge & Rotation
5 Boot Strappers
5/Leg Heavy Goblet KB Step Back Lunges
Back Squats
1st Round: 10 Reps @ Empty Barbell
2nd Round: 5 Reps @ 50% 1RM Back Squat
Back Squat
In 15 Minutes with as many sets needed work up to a
3 Rep HEAVY
*This is not a MAX – last set should feel like you can either do one more rep or put a few more weight on.
Rest 2-3 minutes between sets. Aim for 5-6 sets total.
Suggested Warm Up
3 Reps @ 60% of 1RM Back Squat
3 Reps @ 70% of 1RM Back Squat
3 Reps @ 80% of 1RM Back Squat
3 Reps @ 80-85% of 1RM Back Squat
3 Reps @ 85%+ of 1RM Back Squat
Back Squat Drop Sets
EMOM for 5 Mins
1 Reps @ 90% of 3 Rep Heavy
Metcon
Every 4 minutes for 4 Rounds: Each Round For Time:
8 Double DB Devil Presses
16 Toes-to-Bar
Rx: 50/35