Warm up

3-4 rounds (7 min):
10 Kettlebell Swings
10 Goblet Lunges

Endurance

Perform 1 round on each station, each station lasting 5min each. Rest 2 min between stations and transition to the following one:
Station 1: 5 min for max cal on rower
Station 2: 5 min for max cal on ski erg
Station 3: 5 min AMRAP: 10 double DB box steps over 50/35 lbs 24/20 in, 10 box jumps 24/20 in, 10 down-ups
Station 4: 5 min AMRAP: 50 ft. sled push 200/150 lbs, 10 burpees, 20 double DB front rack lunges 35/25 lbs
Station 5: Every minute on the minute (5 rounds), 15 sec for max assault bike cal
Station 6: 5 min to complete 2 laps around the block (1,000m)

UES strength

Warm Up
2 Rounds
5 Seal Pose Push up to Down Dog
5 Boot Strappers
5 Banded Passthrough
10 Banded Pull Aparts
10 Heavy KB Russian Swings
Incline Bench Press
Every 2 Mins for 10 Rounds
Superset
Incline Bench Press & Sumo Deadlift
5 Reps @ 40% of 1RM (Light)
5 Reps @ 50%
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps @ 80%+
5 reps @ 80% +
5 reps @ 80%+
Strength Accessory
3 Rounds – 2min for AMRAP
30 AB-Mat Sit Ups
Max Deadlifts in remaining time
-Rest 1min Between Rounds –
3 Rounds – 2min for AMRAP
18/16 Calorie Row
Max Double DB Bench Press in remaining time
-Rest 1min Between Rounds –
Deadlift Weight
Round 1 @ 185/125
Round 2 @ 225/155
Round 3 @ 275/185
Double DB Weight:
Round 1 @ 35/25
Round 2 @ 50/35
Round 3 @ 70/50
Scaled:
Deadlift Weight
Round 1 @ 60% of today’s Heaviest 5 Rep Weight
Round 2 @ 70% of today’s Heaviest 5 Rep Weight
Round 3 @ 80% of today’s Heaviest 5 Rep Weight
Scaled:
Double DB Weight:
Round 1 @ 20% per Dumdbell of today’s Heaviest 5 Rep Weight
Round 2 @ 25% per Dumdbell of today’s Heaviest 5 Rep Weight
Round 3 @ 30% per Dumdbell of today’s Heaviest 5 Rep Weight