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PREP: 10m

Coach’s Discretion

MONDAY (Long Strength – Push, Carry, Hinge; Endurance Grind)

Strength CAP20

  • 6 Rounds of
  • 10 Double Seated Military Press
  • 120′ HDSB Carry

Remaining Time, Min 6m

  • 10 KB Swings
  • 5/5 Birddogs

Endurance GRIND20

  • 50 Rope Jumps
  • 2/2 Down and Ups
  • 10 LDSB Ste-Ups
  • 10 Truncated Burpees

TUESDAY: Holiday, TBD

WEDNESDAY: No Classes

THURSDAY (Moderate Strength – Pull, Carry; EMOM)

Strength RFQ15

  • 8-15 (Per Side) Bench-Supported Row
  • 2×60′ Cross Carry (OH/Farmers)
  • 20 Pullovers and 10 Pullaparts

EMOM24

  • 20 Ball Slams
  • 6 LDSB Clean and Press
  • 12 LDSB Squats

FRIDAY (Moderate Strength – Squat, Ground Work; Lactate Intervals)

Strength RFQ15

  • 10 Box Squats (at/above parallel)
  • 10 Loaded Deadbugs
  • 10/10 Monster Walk

Lactate Intervals 24m

  • 8x3x30/30
  • HDSB Squats, Goblet Squats, or Air Squats
  • LDSB Clean & Press, DB Clean and Press, or DB/KB Snatches
  • Truncated Burpees