Physical Training

10 min Switch every 30 seconds 2 each side of Windmills (30#) 3 strict chest-to-bar pull-ups 3 Rounds for Time 800m Run or 50 Cal Assault Bike 30 Squat Cleans (80lb med-ball) 30 burpees

5 minutes Per Station 1 min rest between Use 50# Dumbbell or kettlebell 50 goblet squat + 400m rub 50 empty bar hang snatch + AMRAP air squats 50 thrusters + 90-second plank 50 KB Swings + 40 push press (20 each arm)

3 Rounds w/ 35kb 12 x Floor Press (each arm) 12 x Z-Press 12 x Hand Release Pushups 2 Turkish Get-ups 16 Min Alt EMOM 12 Cal Assault Bike 1 Round of KB DT (2 35lb KB) 12 Deadlifts 9 Hang Cleans 6 Should-to-overhead

Running 3:00 min Fast Pace :30 sec Jog 1:00 min Fast Pace 1:00 sec Jog 18, 15, 12, 9, 6, 3 For Time Squat Clean Thrusters (50lb) Run 200m Toes-to-bar

2 Rounds For Time 800m Run Forward 400m Run Backward 2 Sets of 2 Rounds of E1.5MOM with 1 min rest between sets 20 Squats (50lb) 20 Squats (80lb) Also complete 50 Air Squats within the rounds. Break up as needed.

6 Rounds 1 Min Run (around your 400m effort) :30 Second Active Recovery (Walking around) 1 Min Run Back to Start 2:30 Min Active Recovery Complete 40 Air Thrusters During Recovery

6 Rounds 2 Min AMRAP 15 Cal Assault Bike 15 Step-ups (20″) 2 Min Rest

20 Min E4MOM Run 8 Toes-to-bar 8 Plyometric Pushups 8 Weighted Lunges (80/50lb ball) Run until you have 1 minute left. Use the minute for rest and start from that position.

10 Min AMRAP 3 Jumping Squats with 50lb MedBall 1 Explosive Tire Flip 20 Min AMRAP 30 Yard Tire Pull

Partner Workout for Time 400m Overhead Carry (80# Med-Ball) – Share the Work 30 pull-ups 50 Thrusters (50lb db) 50 Swings (50lb db) 800m Run Both Run