• Run, 800 meters             
• Kettlebell Swings, 40 reps
• Sit Ups, 40 reps

• Hang Squat Cleans, 6 reps
• Thrusters, 6 reps

• Deadlifts
• Pull Ups

• 100 Ab Mat Sit Ups OR
• 50 Feet to Hands

• Row, 500 meters             
• Push Ups, 50 reps
• Box Jumps, 50 reps

• 50-40-30-20-10 reps of the following:
• Double-Unders
• AbMat Sit Ups
  

• Barbell – Strict High Pulls

• Barbell Bench Press

• Air Squats, 30 reps             
• Low Kettlebell Swings, 30 reps
• Pull Ups, 10 reps

• Row for Max Stroke Row

• Hang Power Cleans
• Sit Ups

• 20 seconds work / 10 seconds rest x 24 rounds

• Paralette Push Ups, 40 reps             
• Jump, Grab, Knee Raise, 20 reps
• Barbell Front Squats, 30 reps

• Deadlift Skill Work Instruction

• Kettlebell Snatches, Right Arm
• Kettlebell Snatches, Left Arm
• Pull Ups

• Overhead Squats, 15 reps             
• Sit Ups, 30 reps
• Pull Ups, 15 reps

• Thrusters, 100 reps (33#/45#)

• Kettlebell Swings, 20 reps (12k/24k)
• Push Ups, 20 reps

• Row, 1000 meters

• Feet to Hands, 30 reps             
• Barbell Push Presses, 50 reps
• Row, 500 meters

• Dead Jane Pull  Ups, 6 minutes
• Dumbbell Chest Presses, 6 minutes

• Barbell Cleans

Warm Up

2 Minutes each of / or reps:

• Row, 1K
• Dumbbell Snatches, 30/30
  

Section 1

Team Work (4-person teams): Score = Total Time for Team to Complete

• Block Run, .8 mi.
• Sit Ups, 100
• Front Squats, 50 (w = 33#, m = 45#)
• KB Swings, 100 (w = 12Kg, m = 20Kg)
  

Section 2

Skills Training

• Rope climbs
• Rings; push ups, support, dips, knee raises

• Tire flips
• Box jumps, max height

2 Minutes each of / or reps:

• Row, 20-30 calories
• Barbell Push Presses, 30-40 reps
• Pull Ups, 20-30 reps

Section 1

Ab Work: Core / Hollow

• Learned hollow position on floor
• Superman Roll
• Ab Pyramid Exercise

Section 2

Team Work: Score = Total Time for Team to Complete

• Distance = 1,600 meters
• Load = 10,000 pounds overhead

Each two person team was to complete the total work above between them: calculate and record weight / reps /distance per person prior to start. Weight was from below waist to anyway overhead; distance could be run or row or a combo of the two. Work could be divided any way the team chose, just done so in advance of start.

Warm Up

• Run, 800 meters
• Body Weight Squats, 40 reps
• Abmat Sit Ups, 60 reps

Section 1

Team Relay Row

• 4 Person Teams
• 2,000 meters total
• Best Time: 6:44 by Team Logan

Section 2

Deadlift Work

• 7 sets of 5 rep Deadlifts (135#/95#)
• Goal = FORM

Section 3

Total Rep Count in 12 Minutes of

• Kettlebell Clean, 10 reps each arm (20k/12k)
• Kettlebell Front Squats, 10 reps (20k/12k)
• Push Ups, 10 reps (cheek to floor standard)