A. 8 Runds of 4 Min On / 1 Min Off

Always start with 400m Run
into

1. + 5.: Max Reps Wall Balls
2. + 6.: Max cal row
3. + 7.: Max Distance Farmers Carry
4. + 8.: Max Distance Walking Lunges

A1. 3-Point Dumbbell Row 3 x 8-10

8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row
8-10 3-Point Dumbbell Row

(each side)
rest 30-60sec

A2. Goblet Squat 3 x 10-20

10-20 Goblet Squat
10-20 Goblet Squat
10-20 Goblet Squat

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Barbell Deficit Deadlift 2 x 5-8

5-8 Barbell Deficit Deadlift
5-8 Barbell Deficit Deadlift

All sets @ 60% of last weeks weight

B. Squat Clean 5 x 1

1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean

C. Posterior Chain

2 sets of:
6-10 Foam roller Hamstring Bridges (2sec. hold)
rest 30-60sec. btw sets

D1. Kneeling Barbell/abwheel Roll Outs 2 x 6-12

6-12 Kneeling Barbell/abwheel Roll Outs
6-12 Kneeling Barbell/abwheel Roll Outs

D2. Suitcase Carry 2 x 30

Suitcase Carry
Suitcase Carry

each side

A. Explosive Movement

In teams of 2 Accumulate 30 total Medball Forward throws from Chest

B. Squat Clean 12 x 1

1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean
1 Squat Clean

Start @1st after empty bar and work up by feel.

C. 5 Rounds For Time of Hang Power Cleans and Air Squats

10 Hang Power Clean
15 Air Squat