21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar-facing burpees
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7 RFT:
7 Alternating double chops (L+R=1)
7 Burpee knee slap
7+7 Kettlebell lunge
Cone bear crawl, 3 lengths
7 Roll with ball
7+7 Delt raise with knee bend
7+7 Rotation behind head chops
27-minute cap
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you’ve got a 20-lb. vest or body armor, wear it.
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Strength
Hang squat clean 5-5-3-3-3-1-1-1-1 reps
Mobility
5 minute shoulder fix
Endurance
Short Interval- Run: Repeat :45s on,:30s off, until form/pace deteriorates
Long Interval- Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Time Trial- Run: 1 mile for time
Gymnastic
For QUALITY
4 rounds:
10 Strict Ring Rows
20 Hollow Rocks
Three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
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or
“Weasel”
3 RFT:
30 medball cleans, 20-25lb
30 kettlebell swings, 1.5 pood
800m run
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