Physical Training

Metcon 30 minutes of Cycling.

1, 2, 3, 4, 5, 4, 3, 2, 1 For Time (16 min cap) Deadlifts (315 / 185) Bar Facing Burpees Wall Walks

4 rounds for Time 400m Run 50 Air Squats Bonus – Core AMRAP 10min 50 Sit-ups 40 Russian Twists 30 Swims 20 Wipers 10 V-ups

Partner Chipper for Time 100 Thrusters (95/65) 150 Cal Assault Bike 100 Kettlebell Swings (53/35) 2000m Row 100 Toes-to-Bar 2000m Ski Each Partner also must complete 7 x 50m overhead med-ball carries at any time during the workout.

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

Sport Basketball

7 rounds of 2min work and 1 min rest : 30-sec max cal AB 3 squat cleans (165/105) Max burpee pull-ups for the remaining time Score: Cals + burpee pull-ups

30 min AMRAP 500m Row 5 KB Swings 7 High Pulls 12 Box Step-ups

For Time 20 Cal Assault Bike 20 Clean and Jerks (135/95) 20 Cal Assault Bike 10 Min Core AMRAP (Optional) 50 Sit-ups 40 Russian Twists 30 Scissor Kicks 20 Wipers 10 V-Ups

Repeat until 3000m are reached on each machine – Partner Workout Each partner – 25m overhead plate carry (35lb) 1 partner rows 250m While their partner does 25 plate jumps and 5 burpees Then Switch Each Partner 25m overhead plate carry (35lb) 1 partner Skis 250m While their partner does 25 plate jumps and 5…