For time w/ a partner
Run 400m together
100 Wall ball 30#/20#
Run 400m together
80 toes to bar
Run 400m together
60 burpees
Run 400m together
40 devil press @ 50#/35# per hand
Run 400m together
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See AllA. Deadlift x5 tng reps Every 2:00 x5 sets -starting @ 70% of 1RM and build to a good working 5 for the day B. For time Run 200m 12 s2oh @ 135#/95# 12 v-ups Run 300m 15 s2oh 20 v-ups Run 400m 18 s2oh
440
2 minute AMRAP for consistent reps/cals Row 2:00 for cals rest 1:00 Echo Bike 2:00 for cals rest 1:00 2 minute AMRAP 10 alternating DB snatches @ 50#/35# 5 burpees over DB rest 1:00 x3 sets
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A. Take 15 minutes to build to a 1RM Push press B. For time Run 600m 50 air squats 24 pull-ups Run 400m 35 Air squats 16 pull-ups Run 200m 20 air squats 12 pull-ups *If you plan on wearing a vest for
1320
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