A. Log Clean 5 x 3

3 Log Clean
3 Log Clean
3 Log Clean
3 Log Clean
3 Log Clean

B1. Sled Drag 4 x 10

Sled Drag
Sled Drag
Sled Drag
Sled Drag

B2. Reverse Sled Pull 4 x 10

Reverse Sled Pull
Reverse Sled Pull
Reverse Sled Pull
Reverse Sled Pull

C. 3 Rounds For Time of Partner Medicine Ball Sit-Ups, Throwing Russian Twists, and Front-Racked Double Kettlebell Marches

12 Partner Medicine Ball Sit-Up
10 Throwing Russian Twists
20 Front-Racked Double Kettlebell Marches

1min rest btw. rounds

A. 2 min on/1 min off for 36 min

1) Rower
2) C2 Bike
3) Ski erg
4) Shuttle runs
—> choose an amount you can sustain for all rounds

A. Chest to wall HSPU

Wall walk +pike push up
Wall walk half way +wallfacing HSPU
Wall walk +negative Chest to wall HSPU
(Scale ROM)
Chest to wall HSPU

WOD: Quality Amrap’15
1 Wall walk + 1-5 C2W HSPU
10 high Box jumps
10 strict pull ups (sc. banded/ring rows)
20 DU‘s

A. Recovery Workout

Row for 40 min with a easy - moderate pace

Every 2 min starting @ 0.00 do one of the following exersises in that order

1. 15m SA KB overhead carry / side (mod. Weight)

2. 2 x 15m Bodyweight walking Lunges

3. 15m SA FR Carry / side (mod. Weight)

4. 2 x 15m controlled bearcrawl

5. 15m SA KB farmerswalk / side (mod. Weight)

A. Long Conditioning

35min AMRAP of:
400m run
15 WB @20/14lbs
200m KB-Farmers walk
15/12cal Echo Bike or 18/14cal Row