Physical Training

Warm-Up 4 Min Alt EMOM 8 Cal Assault Bike 8 1-arm KB Thrusters (35/25lb) – 4 each arm During the second round of thrusters, sots press then stand. 4 Min Alt EMOM 10 Cal Assault Bike 8 1-arm KB Overhead Squats (35/25lb) – 4 each arm Conditioning 5 rounds for Time 400m Run 15 1-arm…

10 Rounds For Time (Partner Workout) 25 Cal Assault Bike 200m Run 15 Pull-ups/Toes-to-bar 200m Run

Objectives of Today’s Training

• Use your Fitness

For Time 800m Overhead Carry (45lb Plate) 100 Push Press (45lb bar) 25 Burpees 50 DB Hang Cleans (50/35) 25 Burpees

6 Rounds For Time 24 Air Squats 24 Pushups 24 Lunges 25 Cal Assault Bike A version of Laredo, which uses a 400m run in place of the Assault Bike.

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.