Strength

Deadlift 7, 7, 7, 7, 7 build up to your heaviest set of 7; 1 second pause of the bottom of

each rep i.e. NO bouncing, each rep from a DEAD stop (you may drop on the last rep

Conditioning

A) 2RM Clean (touch and go this time, no dropping the bar at all)

B) CF Metcon

C) 4rds 7mb get ups (ahap), 10 alt pistols, not for time

Strength

Allow 15 minutes for this portion and partner up (for spotting/equipment purposes)

DB floor press 10, 10, 10, 10 build to a heavy set of 10

Rest 60 – 90 s between sets and then. . .

A) Snatch, start at 95/65 and add 5 to 10# every minute until you fail. You have 3 strikes before you are out.

B) CF Metcon

C) 7min amrap: 3 c2b, 100m, run 6 c2b, 100m run, 9 c2b, 100m run etc (moderate pace,

not all out)

Teams of 3-4

5 minutes at each station, 2 minutes transition

1. 100 m car push (= 1)


2. 50 m wheelbarrow (ea 50 yds = 1 rep)


3. 40 m prowler push (=1)


4. 15 tire flips/20 sledge slams (= 1)

A) CF Metcon

B) 3min AMRAP of thrusters @ 135/95, then 2min AMRAP of thrusters at 95/65, the 2 sets of max pull ups in 90sec.

 

Strength

Front Squat 4, 4, 4, 4 take 15 minutes to build to your heaviest set of 4

Conditioning

AMRAP in 16 minutes
1 plate push