• Dynamic Warm Up

Strength:

3 Sets: (Every 2 Minutes)

• Shoulder Press x 5 (Add 5/10# from Last Week)

Skill:

300-600m Run

Then:

2 Rounds for time:

• 20-40 Double Unders/50-80 Single Unders
• 6 Pull Ups + 6 Push Ups
• 14-29 KB Swings
• 14-29 Box Jumps
• 6 Pull Ups + 6 Push Ups
• 14-29 Sit ups
• 14-29 Power Snatch
• 6 Pull Ups + 6 Push Ups

Then:

200-400m Farmers carry

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

• 800m Run

Then:

2 Rounds for time:

• 83 Double Unders
• 6 Muscle Ups (Burpee Pull Up)
• 29 KB Swings 70/55
• 29 Box Jumps 30″/24″
• 6 Muscle Ups
• 29 GHD sit ups
• 29 Power Snatch 95/65
• 6 Muscle Ups

Then:

• 400m Farmers carry 55/35

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

Run 800 Meters

Then:

2 Rounds for time:

• 83 Double Unders
• 6 Muscle Ups
• 29 KB Swings 70/55
• 29 Box Jumps 30″/24″
• 6 Muscle Ups
• 29 GHD sit ups
• 29 Power Snatch 95/65
• 6 Muscle Ups

Then:

400 Meter Farmers carry 55/35

• 10 Minutes Mobility