Strength

front rack lunge (kb) 12-12-12-12 (6 each leg)

Push press (kb) 6-6-6-6

Metcon

Death by burpees

1st min=1 burpee, 2nd minute= 2 burpees and so on

Conditioning

run or row 10km

Strength

10-8-6-4-2 reps (with a weighted vest)

chest to bar pull-ups

ring dips

Metcon

for time

50 cal Assault bike

40 Wall balls

30 burpees

20 pull-ups

10 power clean 60-40kg

50 cal Assault bike

Strength

Deadlift 4-4-4-4

Bench press 10-10-10

Metcon

every minute for as long as possible

1st min- 12 cal assault bike

2nd min- 12 burpees

Strength

Thruster 6-6-6-6

Bent over row (With kettlebells) 8-8-8-8

30 ring dips

Track

30x30m sprint (rest as needed between sets)

Strength

Front squat 3-3-3-3-3

weighted chest to bar pull-ups 4-4-4-4

Metcon

every 2min for 7 rounds

10 cal assault bike

40m sled push

Strength

Overhead lunge 10-10-10-10 (5each leg, barbell)

Split Jerk 3-3-3

accumulate 2min l-sit hold

Conditioning

For time

2km row or run

Conditioning

Row 5km

Every 3 min complete 10 burpees

Strength

Deadlift 6-6-6-6

Kettlebell push press 4-4-4-4

Metcon

5x500m row (rest 90sec between sets)

Strength

Split jerk 4-4-4-4

Ring push-ups 3x max efforts

Metcon

3 rounds fro time

400m run

21 kettlebell swings

12 Pull-ups

Power output test

30sec max cals Assault bike