Warm up

3 rounds:

5 pullups / ring rows

10 KB goblet squats

10 alternating box step ups

Endurance

Rotating through stations every 90 sec, 4 rounds at each station (36 min total):

18/15 cal row

18 double KB front rack lunges 24/16 kg

50 ft. empty sled push sprint + 50 ft. sandbag carry AHAP

200m run

9 box jumps 24/20 in + 9 ab-mat situps

18/14 assault bike calories

Power lifting

Warm Up

2 Rounds

Ski 1 Minute (every :15 sec increase pace)

10 Banded Pass Throughs

15 Band Pull Aparts

5/arm Single DB Bench

Bench Press

In 15 Minutes with as many sets needed find a:

10 Rep Max Bench Press

Warm-Up

10 reps @ 50% of estimated 10RM

8 reps @ 70% of estimated 10RM

5 reps @ 80% of estimated 10RM

3 reps @ 90% of estimated 10RM

Find 10 Rep Max Bench Press

*10 RM should be ~75%-80% of 1 RM Bench Press

Conditioning

For Time: 7 Min Cap (rest with time left in 7 mins)

8-7-6-5-4-3-2-1

Push-Up on DBs

Double DB Bent Over Row

-3min Rest-

For Time: 7 Min Cap (rest with time left in 7 mins)

8-7-6-5-4-3-2-1

Strict Pull-Ups

Double DB Bench Press

Accessory

3 Rounds for Quality

10 Alternating Incline DB Bench

5 Tempo Banded Face Pulls @ 3.2.3.1

10 KB Crush Grip Bicep Curls