Endurance
10 Rounds for Time
400m run
10 pull-ups
1 minute rest
*alternate run with 250m row every other round
9:30
Conditioning
5 Rounds for Time
100m run
10 pull-ups
10 air squats
Skill Work
Kip Swings
3x3-5
Chest to Bar
3x3-5 (for quality. Practice a new skill ex:butterfly, kip, etc)
Conditioning
10, 20, 30, 40, 50, 60
Calorie Row
6 Chest to Bar (sc to pull up or RR)
5 Deadlifts 275/185
Option 2:
4-5 Rounds of:
20/16 Cal Row
7 Ring Rows
5 Deadlift 155/105
Strength
Back Squat
7-7-5-5 @70-80%
Lateral DB Raises
4x8-10
Conditioning
Every 2 mins for 5 Rounds of:
6 Hang Power Cleans 115/85
6 Burpee Over Bar
9 Box Jumps 24/20
(Weight should be unbroken and faster. Try to perform all reps ≈ 1:30. Goal is to sprint and rest for 5 rounds)
Option 2:
5 Rounds for Time
12 Russian KBS
6 Burpees
6 Box Jumps
Endurance
10 Rounds for Time
10 Russian KBS 53/35
10 Burpees
10 Air Squats
10 Sit-ups
200m Run or 250m Row
9:30
5 Rounds for Time
10 RKBS 53/35
5 Burpees
10 Air Squats
10 Sit-ups
200m Run or 250m Row