1000m Row

800m Row

500m Row

~rest 5 min

1 Mile Run

800m Run

400m Run

8 rep COMPLEX

CLEAN PULL + CLEAN (NOT A POWER CLEAN) + FRONT SQUAT + JERK = 1 rep.

50 to 80 percent loading 2 “reps at each % is suggested

50-60-70-80

4 Rounds

21 Wallballs (20/14)

18 Pull Ups

15 KB Swings (53/35)

12 HSPU

7 rounds

7 rounds

12 KB Swings

1 rope climb

21-15-09 ( R/L)

DB Power Snatch 45/35

300 meter Run

•             15 D.R Pushups

•             18 Wallballs 20/14

•             21 Kettle Bell Swings 53/35

2 Rounds for time of: 

•             15 Thrusters 95/65

•             18 Calorie Row

•             20 Deck Releasing Pushups

4 Rounds for time of:

•             4 Power Cleans 205/145

•             4 Front Squats

•             4 Shoulder to Overhead