Physical Training

3 rd Warm-Up Strength – Deadlifts 3rds for Time (18 min cap)

3 rd Warm-Up 35 min EMOM (9/7 cal)

3 rd Warm-Up Strength – 5 rds 5 rds for Time (partner)

3 rd Warm-Up Strength – Back Squats 21 ,15, 9, 9, 15, 21 For Time

4 rd Warm-Up Strength 10 to 1 with a Kettlebell

4 rd Warm-Up 28 minute AMRAP

5 rd Warm-Up Strength – Back Squat 6 Rounds

Cardio Round-Up Alt EMOM: 50 seconds of work and 10 seconds of transition. Do this until 300 cals are reached on each machine. Adjust machines according to the number of athletes. There should be 1 less machine than athletes. Remove machines from button up. Once a machine is eliminated, use the station for extra rest….

45 Min AMRAP (Team) – Accumulate Max Distance Each team member carries an object for 160m except for 1, then rotate through the objects. Once a teammate completes the 160m, they can drop the object and return to help others as needed. The next leg cannot start until all members have completed their 160m. If…

10 Rounds, not for time of: 5 rounds, not for time