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2/5

8 rounds building sets

8 landmine rows

8/8 alternating deficit goblet, reverse lunges

8/8 single arm, push presses



AMRAP10

15 double dumbbell deadlifts

10 push-ups on dumbbells

5 pull-ups

 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 
2/7

Rx+4 rounds Rx 2 rounds Scaled 1-2 rounds with a partner 500 m row or ski 100 ft burpee broad jump 100 ft walking lunges with sandbag 25 wall ball-unbroken

 
 
 
2/4

Endurance Four round Bike row or ski Two minutes moderate Two minutes fast Two minutes slow Delta Low box step ups very heavy 1x40, 2xs 30 3xs20 4xs 10 Side plank 1x60 seconds e 2xs 45 seconds 3xs 30

 
 
 

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