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In teams of 2

Each pair will both complete 21-15-9. One person working at a time

Ex: partner 1 – 21 thrusters, then partner 2 – 21 thrusters, partner 1 – 21 cal assault bike, partner 2 21 cal assault bike, 400 meter run together etc.

21 Thrusters (115/85) (Adv 135/95)

21 Calorie Assault Bike or Row

Run 400 Meters

15 Dead Lifts (155/105) (Adv 185/135)

15 Calorie Assault Bike or Row

Run 400 Meters

9 Clean and Jerks (155/105) (Adv 185/135)

9 Calorie Assault Bike or Row

Run 400 Meters

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Overhead Squat:

3 sets 10 reps @ 60% of 1 RM

Work on efficiency in the movement.

10 Squat snatches (95/65)

8 Squat Snatches (115/85)

6 Squat Snatches (135/95)

4 Squat Snatches (155/115)

2 Squat Snatches (185/135)

11 minute time cap

Modify as needed (if you are unable to snatch the RX weight, just continue the rep scheme with the last weight you completed)

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Every 2 minutes for 12 minutes

4 Front Squats at 75% of 1 RM

4 Bench Press (add 5-10 pounds from last week)

15 Minute AMRAP

16 Over head plate lunge (45/35)

14 Push Ups

12 DB or KB snatch (55/35)

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Row 500 Meters

75 Russian KB swings (53/35)

50 Burpees

Run 400 Meters

50 Hollow Rocks

75 Air squats

Row 500 meters

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3 rounds NOT for Time

10 toes 2 bar

Heavy farmers walk (down and back)

10 High Box jumps

 

For Time:

104 Wall Ball (20/14)

52 Pull Ups

 

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