Warm up

6 min AMRAP:
20 alternating walking lunges
10 Russian KBS
5 yoga pushups
10 jumping squats

Endurance

Every 10 min for 4 rounds, each for time:
800m run OR 1,000m/800m row
40 KB/BB sumo deadlift high pulls [BB: 75/55 lbs, KB: 24/16 kg]
20 American KBS OR hang clean & jerks
10 air squats

Note: choose either KB or barbell for the full workout, not both. You may combine run and 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
Every 2 Mins for 5 sets work up to a
5 Rep HEAVY – NOT MAX
Suggested Warm Up
5 Reps @ 60% of 1RM Back Squat
5 Reps @ 70% of 1RM Back Squat
5 Reps @ 80% of 1RM Back Squat
5 Reps @ 80%-85% of 1RM Back Squat
5 Reps @ 85%+ of 1RM Back Squat
Drop Sets
Back Squat Drop Sets
EMOM for 5 Mins
1 Reps @ 100% of 5 Rep Heavy
Metcon
1-Minute AMRAP Per Movement
Station A
Assualt Air Bike Calories
Sandbag Carry (25ft = 1 rep)
-2 Minute Rest-
Station B
Shuttle Runs (25ft = 1 rep)
Single DB Back Rack Walking Lunges (25ft = 1 rep)
-2 Minute Rest-
Station C
Ski for Calories
Burpee Broad Jump (25ft = 1 rep)
-2 Minute Rest-
*Complete 2 Rounds at each Station