Physical Training

Optional: Deadlift Strength Warm Up 1 x 5 workset 24 min AMRAP 7 Push-ups 7 Thrusters (115/75) 7 Toes-to-Bar 7 Burpees 7 Kettlebell Swings (2/1.5 pood) 7 Pull-ups 7 Lunges with Kettlebell.

For Time 1000m Ski 50m Heavy Ball Carry (150/80) 2000m Row 50m Heavy Ball Carry (150/80) 4000m C2 Bike Erg

Optional: Bench Press Strength Warm Up 3 x 5 workset 10 Min EMOM Complex 2 Hang Clean 1 Jerk Aim for 70% of 1 RM Clean – short break For Time 21, 15, 9 Assault Bike Wall Ball (30/20) Ball Squat Cleans

Squats – Optional Strength Training Strength Warm Up 3 x 5 work sets 4 rounds for time 400m run 15 box jumps/step-ups 2 Wall Walks 10 Min Bonus Core AMRAP 50 sit-ups 40 twists 30 flooders 20 Wipers 10 v-ups

REST DAY Everybody needs a day of rest. Enjoy it!

Bench Press Strength Warm Up 3 x 5 workset Squat Recovery Strength Warm Up 3 x 5 pause squats at 75%

Sport Basketball

5 rounds for time 10 Kettlebell Thrusts ( 2 x 53/35) 85m Farmer Carry 10 Min Bonus Core AMRAP 50 sit-ups 40 twists 30 flooders 20 Wipers 10 v-ups

Rotate as a team until 400 reps are reached for each 1-minute of work and a 10-second transition Ski Erg Rower C2 Bike Sit-ups

4 rounds for time 400m Run 30 push press (65/45) 20 cal Row/Ski Ski 2 rounds and Row 2 rounds