A) Prep (10m)
- 3m flow
- 3m crawl
- Sadist Circles
B) Warm-up (10m)
- Sandbag D&Us
- Structure to be determined based on attendance. Assume a minimum of 35 reps
C) Strength/Stability (15m)
- 240′ Bearhug Carry
- 8/8 Single Leg Deadlifts
- 240′ Farmers Carry
- 20 Pull-aparts and 20 Pull-overs
D) Complex (2KB, 15m, A/B Format) (20m)
- 1 Clean and one Press
- 2 Squats
- 3 Cleans
- 4 Lunges (2/2 Forward, Alternating)
- 5 Cleans
E) Endurance/Chassis Integrity (GRIND25) (30m)
- Over-shoulder throws 5/5
- Cross Carry 30’/30′
- Swings 5/5
- Dumbbell Crawl 5/5
- Plus a special “f*ck you” bonus TBA
F) Cool-Down (5m)