Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
For max rounds completed:
• Death by Back Squat BW/70% BW
Men load barbell to weigh the same as bodyweight; women load bar to weigh 70% of bodyweight. Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute. Score is the last full round completed.
Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Dragon Flags
• 15 sec Rest
Conditioning
For time:
• 300 m Row
• 21 Power Snatches 95/65#
• 21 GHD Sit-ups
• 400 m Run
• 15 Power Snatches 115/75#
• 15 GHD Sit-ups
• 0.5 mile Assault AirBike
• 9 Power Snatches 135/85#
• 9 GHD Sit-ups