A) Jerk (from rack)
work up to a tough single with perfect form
in 12-15 minutes

B) 5 minute
3 k2E
6 strict dips
100′ sB carry

rest 3 minutes

C) 5 minutes
max calories on AB

rest 3 minutes

D) 5 minutes
3 k2E
6 strict dips
100′ SB carry

rest 3 minutes

E) 5 minutes
max calories on ski erg

A1) DB rotational RDL
x6-8/side x 3

A2) Single Arm Dumbbell Push Press
w/ 5 sec. lower x 4/side x 3

A3) Banded Hip Thruster
x10 reps x 3 sets

B) Intervals
top of every 3 minutes
5 dead lifts @ 65-70% of max
200m run
20 double unders
x6 rounds

A1) Front Squat
@5sec. lower for a tough single in 5 attempts

A2) Neutral grip KB rot to rotation
3020 tempo x 5/side x 5 sets

B) Workout
21 DB front rack squats @ 50/35#
15 pull ups
9 burpees
x4 rounds

*scale up to CTB pull ups if you can

C) Finisher:
Barbell curls x 10×2
side lying DB ext. rot. x 10/side x 2

A) Part 1
Teams of 2:
Alternating bt. rounds
top of every 2 minutes for 6 sets (3 per person)
run 450m @ a hard effort
This run should take you under 2 minutes. If not, then shorten up to 300m.


B) Part 2
5 rounds
15/12 cal row
50m sled sprint @ 2×45/1×45’s

you go / I go format where P1 rows, then P2 rows. P1 pushes sled, the P2 etc… back and forth for 5 total rounds

C) Finisher
Core routine:
Toe Touches x 10
V-ups x 10
Tuck ups x 10
hollow hold x 10sec.
rest 1 minute
x3 rounds

A1) Nordic Curls
x10 reps x 3 sets

A2) Half kneeling DB strict press
4020 tempo x 5/side x 3 sets

A3) Arch Hold
x:20 x 3 sets

B) Workout
Teams of 2 must complete the following:
3k Row
150 kb swings, 70/55#
50 Syncro Burpees