Strength/Skill

PARTNER STRENGTH

IN TEAMS OF 2...

EMOM x 10 MINUTES

MIN 1 - 3 Deadlift (Athlete Choice, Heavy)

MIN 2 - 6 Seated DB Arnold Press (Athlete Choice, Moderate)*

*Seated DB press can be done from a bench or box.

Workout

"DEATH BY BURPEE"

MIN 1 - 1 Burpee...rest remainder

MIN 2 - 2 Burpees...rest remainder

MIN 3 - 3 Burpees...rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on...

Capacity Work

Death by Up/Down

HOMEWORK

CONDITIONING

15 SETS

500m Row @ 5K PR Pace

-Rest 1:00 b/t Sets-

CONDITIONING / GYMNASTICS

1. FOR TIME @ 80% EFFORT

21-15-9

Burpee Muscle-ups

*100m DB Front Rack Carry (AHAP) After Each Set

-Rest 5:00-

21-15-9*

Strict HSPU

*100m DB Farmer Carry (AHAP) After Each Set

-Rest 5:00-

Run 2 Miles

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