5RDS
24 SIT UPS
12 FRONT RACK LUNGES TOTAL 55/75
24 DUBS
12 STEP UPS

BUY OUT
200 MT OH WALK WITH A PLATE 25/45

22 MIN AMRAP
RD 1-
1 RD OF CINDY ( 5 PULL UPS+10 PUSH UPS+ 15 AIR SQUATS)
RUN 200 MT RUN

RD2
2 RDS OF CINDY
200 MT RUN

RD3
3 RDS OF CINDY
200 MT RUN…..AND SO ON

HOW FAR CAN YOU GO?
FOCUS ON YOUR FORM! MAKE EVERY REP COUNT!

WARM UP
10X 50 MT SPRINTS ON 30 SEC

50 D/L 105/155
40 POWER CLEAN 85/115
3 BURPEES OVER THE BAR EVERY MIN ON THE CLOCK WHILE DOING BARBELL WORK!

1 MILE RUN!

1 MILE RUN
30 BACK SQUATS 85/115
30 STOH
30 BOX JUMPS
30 BURPEES
30 WALL BALLS
30 ALT DB POWER SNATCH 20/30

400 MT OH WALKING WITH A PLATE 25/45
400 MT RUN
40 KB SWINGS 35/55
40 HOLLOW ROCKS

200 MT OH WALK
200 MT RUN
20 KB SWINGS
20 V-UPS

100 MT OH WALK
100 MT RUN
10 KB SWINGS
10 KTE’S

10 MIN CORE WORK (COACHE’S CHOICE)

2 RDS
8 POWER SNATCHES
16 PISTOLS
24 CAL BIKE/ROW/RUN 200

2 RDS
8 SQUAT SNATCHES
16 PISTOLS
24 CAL BIKE/ROW/RUN200

RX 1ST 2 RDS= 65/95
RX 2ND 2 RDS= 75/125

RX+ = 95/135 BIKE
RX+= 105 /155 BIKE