50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set

♀ 35 lb

In sets of 15 for 5 rounds.  

15 – pop-ups

15 – 4 count sit ups

15 Goblet Squats

run 800 meters 

Presses Max effort of 1 press. ( What can you press overhead for 1 strict rep ? ) 

rest and repeat 4 times ? 

record score 

4 rounds for time of:
20 box jumps
25 kettlebell swings
20-inch box
24-inch box

Ruck 2 miles, Bike 8 miles

500 Meter Row

Descending Ladder of Effort

Overhead Presses using 35 or 45 lb. Bar  ( full extension at top, bar “touches”  clavicle at bottom

Goblet Squat – Use a 25,30 0r 35 lb. Dumbbell or 26 lb., or 35lb K Bell

Alternating efforts 10 reps each followed by 9,8,7,6,5,4,3,2

Record weight and time