Warm up
3 rounds
10 single KB suitcase deadlifts per side
10 single KB push presses per side
10 Kettlebell Swings
Endurance
35 min partner AMRAP, in teams of 3:
Partner 1 [Time-keeper]: 100 ft. farmer's carry 2x24/16 kg, 10 alternating DB snatches 50/35 lbs, 100 ft. Sandbag carry AHAP
Partner 2: Max calories on rower
Partner 3: Rest
Note: All partners rotate once partner #1 has completed one round of all 3 movements. There are 2 scores, one for accumulated calories, and one for the number of rounds+reps.
Goal: 6 rounds per partner on the carry+snatches, and 500/400+ cal on rower.
UES strength
Warm Up
2 Rounds
5 Boot Strappers
10 Push-Ups
5 Banded Passthroughs
10 Banded Pull Aparts
5 Heavy KB Romanian Deadlift
10 Heavy KB Russian Swings
Bench Press Warm Up:
1st Set: 5 Reps @ 40% - Light Weight
2nd Set: 5 Reps @ 50% 1RM
Bench Press
Every 90 seconds for 7 Rounds to find a
*5 Rep Max
"Reps 1 & 2: Pause
Reps 3–5: No Pause"
5 reps @ 60% of 1RM Bench Press
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 80%-85%
5 reps @ 85% +
Deadlift Warm Up:
1st Set: 5 Reps @ 40% - Light Weight
2nd Set: 5 Reps @ 50% 1RM
Deadlift
Every 90 seconds for 7 Rounds to find a
*5 Rep Max
"Reps 1 & 2: With Band
Reps 3–5: No Band"
5 @ 60% of 1RM Conventional Deadlift
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 80%-85%
5 reps @ 85% +
Strength Accessory
10 Min AMRAP
Buy-In: 8 Rounds:
3 Double DB Devil Press (50/35)
6 Toes-to-Bar
(9-min Time Cap)
Then with time remaining:
Max Russian KB Swings (70/53)
Score = Total KB Swings