Strength 

Max Bench Press 

Max Box Jump Height 

WOD 
15:00 Amrap
300/250m Row
15 Hang Power Snatch (75/55)
15 Push Ups
(KG conv: 34/25)

WOD 
10x100m Sprint (Or 8x25ft Shuttle Run)
-Every 3:00-

Skill
Every minute (10:00)
2 Rope Climbs 

Strength 

Heavy Single Front Squat 

Weighted Chin Up Max Weight 

WOD

Teams of 2
3 Rounds
50 Burpee Box Jump Over (20)
Reps of Back Squats Totaling 5000/4000lbs**
(KG conv: 2250/1800)

WOD 

12:00 AMRAP
15 Dumbbell Push Press (35s/25s)
15 Kettlebell Swings (53/35)
10x25ft Shuttle Run

Strength 

KB Belt Squats 

4 sets: 10 reps – RPE 7

GHD Hip Extension  

4 sets: 10 reps - RPE 8

WOD 

For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar

Skill Rope Climb 

Advance:
Every minute (10:00)
2 Rope Climbs

WOD 
15:00 AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories) 

Strength 

Bottom Up SA Standing KB Press

4 sets: 10 reps (each side) - RPE 8

Elevated Toe Double DB RDL 

4 sets: 10 reps

1 Mile Run 

100 Pull Ups 

200 Push Ups 

300 Air Squats 

1 Mile Run 

w 20/14 weighted vest 

Strength 

Split Jerk 1x1 

Heavy Single Split Jerk
- Heavy Single (10-12 minutes)
 

WOD