Warm up
Burpees-1 minute easy pace
100 meter farmers carry
Then
Burpees 1 minute max effort
Strength
Deadlift-Heavy 2
Conditioning
4 rounds
0:00 CFT 70% of 1 minute max burpees
3:00 AMRAP3
5 underhand grip barbell rows 135/95
7/7 Russian twists
9squats
7:00 repeat
Accessory
3 rounds
12 barbell curls
12 barbell skull crushers
12 strict sit ups
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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