Warm up

6 min AMRAP:
6 alternating single DB devil cleans
10 jumping squats
14 band pull aparts

Endurance

Every 2 minute, rotating through stations, 3 rounds total (32 min):
18/15 cal ski + 10 V-ups
18/16 cal row + 10 alternating DB snatches 70/50 lbs
200m run + 50 ft. backwards sled pull
15 burpees + 100 ft. sandbag carry

Note: for the backwards sled pull, set it up with aset of rings and drag it backwards

UES strength

Warm Up
2 Rounds (12 minute cap)
:45sec Row/Bike/Ski
5/side Spiderman Lunge & Rotation
5/Leg KB Goblet Box Step Ups
20 Russian KB Swings
Back Squats
1st round: 10 reps @ Empty
1st round: 8 reps @ 50% 1 Rep Max Back Squat
PAUSE Back Squat
In 15 Minutes with as many sets needed work up to a
3 Rep PAUSE
*2 Sec Pause for all reps
Rest 1-2 minutes between sets. Aim for 3-4 sets total.
Suggested Warm Up
5 Reps @ 60% of 1 Rep Max back Squat
5 Reps @ 70%
3 Reps @ 80%
3 Reps @ 85%
Accessory
3 Rounds (12 Mins)
10 Double DB Romanian Deadlifts
5/leg Double DB Farmer Box Step Ups
-Rest 1 Minute-
Metcon
Every 4 Mins – Each Round For Time – Cycling each Station.
2 Rounds
12 Hang Power Cleans (95/65)
12 Bar Facing Burpees
2 Rounds
10 Power Cleans (115/75)
10 Burpee Box Jump Overs (24/20)
2 Rounds
8 Squat Cleans (135/95)
8 Burpee Pull-ups
Intermediate:
Male: 75/95/115
Female: 55/65/75