WARM UP

10 Minute set up / warm up with each movement

WOD

For time

4x

12 Squat clean and jerks RX-50/35kg   ADV-60/40kg (Alternate singles)

50 DU’S   ADV-100

Then

4x

4 Rope climbs   ADV-8

30/25/20 Cal ski

100m Farmers carry RX-2x 24/16kg   ADV-2x 28/20kg (Relay)

Then

4x

12 Squat clean and jerks

50 DU’S   ADV-100

40 Minute cap.

STRONG MAN

WARM UP

10 Minute setup / warm up with each movement

WOD

1-10

Bench press @ BW or 90/80/or 70% (make it challenging, should be able to get 4-6 fresh)

After each set complete

16m Double KB Overhead carry (make it challenging)

16m Prowler push (should be heavy enough that you can’t go faster than a quick walk)

16m Sand bag bear hug carry (make it challenging)

40 Minute cap.