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

5 rounds for time of:

20 air squats
10 burpees
5 shoulder-to-overheads
3 thrusters

Rest 90 seconds between rounds.

Using a 20 box

20 weighted step-ups.
20 step ups without weights

repeat for 20 minutes.

6 rounds for time of:
10 burpees
10 thrusters

500 Meter Row

10 second planks

10 Push ups

10 second Handstand Hold

10 rounds

12 rounds for time of:
200-yard sprint
200-yard jog

Start and finish with a 1mile jog.