BOX SQUATS, STAMINA, & "JOSH"

1. Warm Up

• Foam Roll
• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Box Squats, 3RM

3. Stamina (3 rounds)

• GHR, 8 reps
• Side Lunge w/Rotation, 10/side
• Rotation Hop w/Low DB Reach, 10/side

4. Work Capacity - "JOSH" - For time:

• Overhead Squats (95#), 21 reps
• Pullups, 42 reps
• Overhead Squats (95#), 15 reps
• Pullups, 30 reps
• Overhead Squats (95#), 9 reps
• Pullups, 18 reps

BOX SQUATS, STAMINA, & "JOSH"

1. Warm Up

• Foam Roll
• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Box Squats, 3RM

3. Stamina (3 rounds)

• GHR, 8 reps
• Side Lunge w/Rotation, 10/side
• Rotation Hop w/Low DB Reach, 10/side

4. Work Capacity - "JOSH" - For time:

• Overhead Squats (95#), 21 reps
• Pullups, 42 reps
• Overhead Squats (95#), 15 reps
• Pullups, 30 reps
• Overhead Squats (95#), 9 reps
• Pullups, 18 reps

SWIM WOD

1. Warm Up (5 rounds)

• 5 Pullups
• 10 Pushups
• 15 Squats

2. Drills (2 rounds)

• Catch Up, 25m
• Kickboard, 25m

3. Work Capacity - 2 rounds for time:

• Freestyle, 250m
• Rest 3 min
• Side, 250m
• Rest 3 min

SWIM WOD

1. Warm Up (5 rounds)

• 5 Pullups
• 10 Pushups
• 15 Squats

2. Drills (2 rounds)

• Catch Up, 25m
• Kickboard, 25m

3. Work Capacity - 2 rounds for time:

• Freestyle, 250m
• Rest 3 min
• Side, 250m
• Rest 3 min

"LINDA"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - "LINDA" - 10-9-8-7-6-5-4-3-2-1 reps

• Deadlift, 1.5xBW
• Bench Press, BW
• Clean, 3/4xBW

"LINDA"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - "LINDA" - 10-9-8-7-6-5-4-3-2-1 reps

• Deadlift, 1.5xBW
• Bench Press, BW
• Clean, 3/4xBW

RUN DRILLS & INTERVALS

1. Warm Up

• Foam Roll
• Row 1000m
• Burgener Warm Up
• Skill Transfer Drills

2. Drills

• CFE Run Drills

3. Work Capacity - 4 rounds for time:

• Run 800m
• Rest 3 min

RUN DRILLS & INTERVALS

1. Warm Up

• Foam Roll
• Row 1000m
• Burgener Warm Up
• Skill Transfer Drills

2. Drills

• CFE Run Drills

3. Work Capacity - 4 rounds for time:

• Run 800m
• Rest 3 min

SWIM WOD

1. Warm Up

• Side, 200m

2. Drills (2 rounds)

• Prone Dolphin, 25m
• Back Stroke, 25m

3. Work Capacity - Max distance in 10 min:

• Freestyle, 10 min

4. Durability (4 rounds)

• Butterfly, 25m
• Rest 1 min

SWIM WOD

1. Warm Up

• Side, 200m

2. Drills (2 rounds)

• Prone Dolphin, 25m
• Back Stroke, 25m

3. Work Capacity - Max distance in 10 min:

• Freestyle, 10 min

4. Durability (4 rounds)

• Butterfly, 25m
• Rest 1 min

SDHP, PRESS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• SDHP, 5-5-5-5-5 reps
• Press, 8x3@60% of 1RM

3. Work Capacity - For time:

• HSPU, 30 reps
• Pullups, 40 reps
• KB Swings (55#/35#), 50 reps
• Situps, 60 reps
• Burpees, 70 reps

SDHP, PRESS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• SDHP, 5-5-5-5-5 reps
• Press, 8x3@60% of 1RM

3. Work Capacity - For time:

• HSPU, 30 reps
• Pullups, 40 reps
• KB Swings (55#/35#), 50 reps
• Situps, 60 reps
• Burpees, 70 reps

STAMINA & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2-3 rounds)

• Double Unders, 50 reps or 200 singles
• KB Snatch (35#/26#), 15 reps/side
• Good Mornings (65#/45#), 15 reps
• Walking Lunges, 15 reps

3. Work Capacity - 3 rounds for time:

• Knees to elbows, 21 reps
• Thrusters (95#/65#), 15 reps
• Muscle Ups, 9 reps or 18 assisted

STAMINA & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina (2-3 rounds)

• Double Unders, 50 reps or 200 singles
• KB Snatch (35#/26#), 15 reps/side
• Good Mornings (65#/45#), 15 reps
• Walking Lunges, 15 reps

3. Work Capacity - 3 rounds for time:

• Knees to elbows, 21 reps
• Thrusters (95#/65#), 15 reps
• Muscle Ups, 9 reps or 18 assisted

METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - 35-25-15-5 reps for time:

• KB Swing
• Lunges
• Overhead Walk, 50 ft.
• Back Extensions
• Situps

METCON

1. Warm Up

• Foam Roll
• Dynamic Warm Up
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity - 35-25-15-5 reps for time:

• KB Swing
• Lunges
• Overhead Walk, 50 ft.
• Back Extensions
• Situps

5K

5K

FRONT SQUATS & STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Speed Ladder
• Focus Mitts
• KB Swings
• 3D SL DB Press
• Back Extensions
• GHD Situps

2. Strength

• Front Squats, 1RM

3. Stamina (2 Rounds)

• Clean, 3 reps
• MP Lunge w/ DB Low Reach, 10/side
• Squat, 20 reps
• SLRDL, 10/side w/ DB
• MP Power Box Jump, 10/side
• Depth Jump > Squat Jump, 5 reps

FRONT SQUATS & STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Speed Ladder
• Focus Mitts
• KB Swings
• 3D SL DB Press
• Back Extensions
• GHD Situps

2. Strength

• Front Squats, 1RM

3. Stamina (2 Rounds)

• Clean, 3 reps
• MP Lunge w/ DB Low Reach, 10/side
• Squat, 20 reps
• SLRDL, 10/side w/ DB
• MP Power Box Jump, 10/side
• Depth Jump > Squat Jump, 5 reps

SPLIT JERK, STAMINA, & TABATA ROW

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Split Jerk, 1RM

3. Stamina (2-3 rounds)

• Lateral Tube Walk, 2x gym length
• Floor Bridge, 15 reps
• Ball DB Cobra, 15 reps
• 3D SLS, 5/side/MP
• Tuck Sits or L-Sits, 30 sec hold

4. Durability

• Tabata Row, 20:10x8

SPLIT JERK, STAMINA, & TABATA ROW

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Split Jerk, 1RM

3. Stamina (2-3 rounds)

• Lateral Tube Walk, 2x gym length
• Floor Bridge, 15 reps
• Ball DB Cobra, 15 reps
• 3D SLS, 5/side/MP
• Tuck Sits or L-Sits, 30 sec hold

4. Durability

• Tabata Row, 20:10x8

BENCH, STAMINA, & ROWING

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 3RM

3. Stamina (2-3 rounds)

• Turkish Get Up, 3 reps
• GHR, 6 reps
• Ring/Parrallette Pushups, 9 reps
• Reverse Crunch, 12 reps

4. Work Capacity - ROWING

• Max distance in 15 min (damper #7)

BENCH, STAMINA, & ROWING

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 3RM

3. Stamina (2-3 rounds)

• Turkish Get Up, 3 reps
• GHR, 6 reps
• Ring/Parrallette Pushups, 9 reps
• Reverse Crunch, 12 reps

4. Work Capacity - ROWING

• Max distance in 15 min (damper #7)

CFE RUN DRILLS & "KAREN"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina

• CFE Run Drills

3. Work Capacity - "KAREN" - For time:

• Wallball (20#/16#), 150 shots

CFE RUN DRILLS & "KAREN"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Stamina

• CFE Run Drills

3. Work Capacity - "KAREN" - For time:

• Wallball (20#/16#), 150 shots

PULLUPS & "MCGHEE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Pullups 5-5-5-5-5 reps

3. Work Capacity - "MCGHEE" - AMRAP 30 Min:

• Deadlift (275#/225#), 5 reps
• Pushups, 13 reps
• Box Jumps (24"), 9 reps

PULLUPS & "MCGHEE"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Pullups 5-5-5-5-5 reps

3. Work Capacity - "MCGHEE" - AMRAP 30 Min:

• Deadlift (275#/225#), 5 reps
• Pushups, 13 reps
• Box Jumps (24"), 9 reps

METCON

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - 10-8-6-4-2 reps for time:

• Deadlift (225#/95#)
• Sled Drag>Forward Sprint (90#/45#)
• Overhead Squat (95#/55#)
• Sled Drag>Back Sprint (90#/45#)
• Burpees

METCON

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - 10-8-6-4-2 reps for time:

• Deadlift (225#/95#)
• Sled Drag>Forward Sprint (90#/45#)
• Overhead Squat (95#/55#)
• Sled Drag>Back Sprint (90#/45#)
• Burpees

"THE BEAR"

1. Warm Up

• Dynamic Warm Up
• 3D Lunge Matrix

2. Work Capacity - "THE BEAR" - 5 rounds:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

Complete 7 sets per round without setting the bar down. Increase load each round.

"THE BEAR"

1. Warm Up

• Dynamic Warm Up
• 3D Lunge Matrix

2. Work Capacity - "THE BEAR" - 5 rounds:

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press

Complete 7 sets per round without setting the bar down. Increase load each round.

BOX SQUATS, DE BENCH PRESS, & STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Box Squats, 3RM
• Bench Press, 8x3 @ 50% of 1RM

3. Stamina (3-5 rounds)

• HSPU, 5 reps or Assisted, 10 reps
• Skin the Cat, 5 reps or Knees to Elbows, 20 reps
• Man Makers with Lunges, 5 reps
• GHD Situps, 20 reps
• Wallball (20#/16#), 30 reps
• Double Unders, 50 reps or Singles, 200 reps

BOX SQUATS, DE BENCH PRESS, & STAMINA

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Box Squats, 3RM
• Bench Press, 8x3 @ 50% of 1RM

3. Stamina (3-5 rounds)

• HSPU, 5 reps or Assisted, 10 reps
• Skin the Cat, 5 reps or Knees to Elbows, 20 reps
• Man Makers with Lunges, 5 reps
• GHD Situps, 20 reps
• Wallball (20#/16#), 30 reps
• Double Unders, 50 reps or Singles, 200 reps

SNATCH BALANCE, CFE RUN DRILLS, & SPRINTS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch Balance, 1-1-1-1-1-1-1 reps

3. Stamina

• CFE Run Drills

4. Work Capacity - 8 rounds for time:

• Hill Sprints
• 1 min rest between rounds

SNATCH BALANCE, CFE RUN DRILLS, & SPRINTS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch Balance, 1-1-1-1-1-1-1 reps

3. Stamina

• CFE Run Drills

4. Work Capacity - 8 rounds for time:

• Hill Sprints
• 1 min rest between rounds

SMASH, GRAB, & PULL

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - 2min:30sec x 2

• Sled Pull (135#)
• Sledgehammer Tire
• Sled Drag (Low - 90#)
• Hammer Tire
• Farmer's Walk (Bag & Fat Grip DB)
• Tire Flips (Flip>Jump In>Jump Out)

SMASH, GRAB, & PULL

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - 2min:30sec x 2

• Sled Pull (135#)
• Sledgehammer Tire
• Sled Drag (Low - 90#)
• Hammer Tire
• Farmer's Walk (Bag & Fat Grip DB)
• Tire Flips (Flip>Jump In>Jump Out)

APRIL PAINSTORM

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - APRIL PAINSTORM - For time:

• Deadlift (110#/88#), 37 reps
• Power Clean (88#/66#), 37 reps
• Ring Dips, 37 reps
• Thrusters (88#/66#), 37 reps
• Pullups, 37 reps
• Clean & Push Press (88#/66#), 37 reps
• Run, 370m
• Kettlebell Swing (53#/35#), 37 reps
• Snatch (88#/66#), 37 reps
• Row, 37 Calories
• Wallball (20#/16#), 37 reps
• Bench Press (88#/66#), 37 reps
• GHD Situps, 37 reps
• Shoulder Press (88#/66#), 37 reps
• Overhead Squats (88#/66#), 37 reps
• KB SDHP (53#/35#), 37 reps
• Push Press (88#/35#), 37 reps

APRIL PAINSTORM

1. Warm Up

• Dynamic Warm Up

2. Work Capacity - APRIL PAINSTORM - For time:

• Deadlift (110#/88#), 37 reps
• Power Clean (88#/66#), 37 reps
• Ring Dips, 37 reps
• Thrusters (88#/66#), 37 reps
• Pullups, 37 reps
• Clean & Push Press (88#/66#), 37 reps
• Run, 370m
• Kettlebell Swing (53#/35#), 37 reps
• Snatch (88#/66#), 37 reps
• Row, 37 Calories
• Wallball (20#/16#), 37 reps
• Bench Press (88#/66#), 37 reps
• GHD Situps, 37 reps
• Shoulder Press (88#/66#), 37 reps
• Overhead Squats (88#/66#), 37 reps
• KB SDHP (53#/35#), 37 reps
• Push Press (88#/35#), 37 reps

SNATCH & "CINDY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1RM

3. Work Capacity - "CINDY" - AMRAP 20 Min

• Pullups, 5 reps
• Pushups, 10 reps
• Squats, 15 reps

SNATCH & "CINDY"

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Snatch, 1RM

3. Work Capacity - "CINDY" - AMRAP 20 Min

• Pullups, 5 reps
• Pushups, 10 reps
• Squats, 15 reps

METCON

5 rounds for time:

• DB Split Clean, 15 reps
• Pullups, 21 reps

METCON

5 rounds for time:

• DB Split Clean, 15 reps
• Pullups, 21 reps

AMRAP 1:1x3

AMRAP 1 min on, 1 min off - 3 rounds for time:

• Pushup
• Knees to Elbows
• Back Extensions
• Overhead Walking Lunges (15# KB)
• Situps

AMRAP 1:1x3

AMRAP 1 min on, 1 min off - 3 rounds for time:

• Pushup
• Knees to Elbows
• Back Extensions
• Overhead Walking Lunges (15# KB)
• Situps

SHOULDER PRESS, PUSH PRESS, PUSH JERK

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity

• Shoulder Press, 1-1-1-1-1 reps
• Push Press, 3-3-3-3-3 reps
• Push Jerk, 5-5-5-5-5 reps

SHOULDER PRESS, PUSH PRESS, PUSH JERK

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Work Capacity

• Shoulder Press, 1-1-1-1-1 reps
• Push Press, 3-3-3-3-3 reps
• Push Jerk, 5-5-5-5-5 reps

SWIM WOD

1. Warm Up

• Tread, 5 min
• Side, 200m

2. Work Capacity - 5 rounds for time:

• Freestyle, 100m
• Rest 1 min between rounds

SWIM WOD

1. Warm Up

• Tread, 5 min
• Side, 200m

2. Work Capacity - 5 rounds for time:

• Freestyle, 100m
• Rest 1 min between rounds

CURTIS P & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Curtis P (Power Clean+Lunge R&L+Push Press), 5-5-5-5-5 reps

3. Work Capacity - 3 rounds for time:

• Run 400m
• Hang Snatch, 20 reps (75#/35#)
• Pullups, 20 reps
• KB Swing, 20 reps
• Box Jumps, 20 reps (24"/16")

CURTIS P & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Curtis P (Power Clean+Lunge R&L+Push Press), 5-5-5-5-5 reps

3. Work Capacity - 3 rounds for time:

• Run 400m
• Hang Snatch, 20 reps (75#/35#)
• Pullups, 20 reps
• KB Swing, 20 reps
• Box Jumps, 20 reps (24"/16")

ROWING INTERVALS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - 5 rounds for time:

• Row 1000m
• Rest 90 sec

3. Durability (3-5 rounds)

• Tuck Sits, 30 sec hold
• GHR, 5-10 reps

ROWING INTERVALS

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - 5 rounds for time:

• Row 1000m
• Rest 90 sec

3. Durability (3-5 rounds)

• Tuck Sits, 30 sec hold
• GHR, 5-10 reps

SWIM WOD

1. Warm Up

• Tread, 3 min

2. Work Capacity - 5 rounds for time:

• Freestyle, 50m
• Breastroke, 50m
• Side, 50m

SWIM WOD

1. Warm Up

• Tread, 3 min

2. Work Capacity - 5 rounds for time:

• Freestyle, 50m
• Breastroke, 50m
• Side, 50m

BENCH PRESS, GOOD MORNINGS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 5-5-5-5-5 reps
• Good Mornings, 8x2 (Dynamic Effort)
  

3. Stamina (2-3 rounds)

• SLRDL, 10 reps/side
  
• Back Extensions, 20 reps
  

4. Work Capacity - 21-15-9 reps for time:

• Back Squats
• Burpees
• Muscle Snatch
  

BENCH PRESS, GOOD MORNINGS, & METCON

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 5-5-5-5-5 reps
• Good Mornings, 8x2 (Dynamic Effort)
  

3. Stamina (2-3 rounds)

• SLRDL, 10 reps/side
  
• Back Extensions, 20 reps
  

4. Work Capacity - 21-15-9 reps for time:

• Back Squats
• Burpees
• Muscle Snatch
  

OVERHEAD SQUATS & BASELINE WOD

1. Warm Up

• Foam Roll
  
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Overhead Squats, 5-5-5-5-5 reps

3. Stamina (2-3 rounds)

• Turkish Get Up, 5 reps/side
• MB Clean, 10 reps
• HSPU, 10 reps
  
• Pistols, 10 reps/side
• Knees to Elbows, 10 reps
  

4. Work Capacity - BASELINE WOD - For time:

• Row 500m
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups
  

OVERHEAD SQUATS & BASELINE WOD

1. Warm Up

• Foam Roll
  
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Overhead Squats, 5-5-5-5-5 reps

3. Stamina (2-3 rounds)

• Turkish Get Up, 5 reps/side
• MB Clean, 10 reps
• HSPU, 10 reps
  
• Pistols, 10 reps/side
• Knees to Elbows, 10 reps
  

4. Work Capacity - BASELINE WOD - For time:

• Row 500m
• 40 Squats
• 30 Situps
• 20 Pushups
• 10 Pullups
  

CLOSED - HAPPY EASTER!

CLOSED - HAPPY EASTER!

"MR. JOSHUA"

1. Warm Up

• Dynamic Warm Up

2. Stamina (2 rounds)

• Overhead Squats, PVC
  
• Good Mornings, PVC
• Lateral Tube Walk, 1x Gym Length
  
• Pullups, 10 reps
  
• Pushups, 10 reps

3. Work Capacity - "MR. JOSHUA" - 5 rounds for time:

• Run 400m
• GHD Situps, 30 reps
• Deadlifts (250#), 15 reps
  

"MR. JOSHUA"

1. Warm Up

• Dynamic Warm Up

2. Stamina (2 rounds)

• Overhead Squats, PVC
  
• Good Mornings, PVC
• Lateral Tube Walk, 1x Gym Length
  
• Pullups, 10 reps
  
• Pushups, 10 reps

3. Work Capacity - "MR. JOSHUA" - 5 rounds for time:

• Run 400m
• GHD Situps, 30 reps
• Deadlifts (250#), 15 reps
  

BENCH PRESS & ROWING TT

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 1RM

3. Work Capacity - Time Trial

• Row 5000m (If you already have a 2000m TT)
• Row 2000m (If you do not have a 2000m TT)
  

BENCH PRESS & ROWING TT

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills

2. Strength

• Bench Press, 1RM

3. Work Capacity - Time Trial

• Row 5000m (If you already have a 2000m TT)
• Row 2000m (If you do not have a 2000m TT)
  

AMRAP 20 MIN

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Tabata KB Warm Up

2. Stamina

• Speed Ladder
• Pushups, 10 reps
• 3D SL DB Press, 20 reps/side

3. Work Capacity - AMRAP 20 Min

• Ring Dips, 10 reps
• Wall Ball, 20 reps
• Sledgehammer, 30 reps
• Plate Run (25/45#), Parking Lot (Down & Back)

AMRAP 20 MIN

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• Tabata KB Warm Up

2. Stamina

• Speed Ladder
• Pushups, 10 reps
• 3D SL DB Press, 20 reps/side

3. Work Capacity - AMRAP 20 Min

• Ring Dips, 10 reps
• Wall Ball, 20 reps
• Sledgehammer, 30 reps
• Plate Run (25/45#), Parking Lot (Down & Back)