Endurance:

Run 1 mile

“Goat Locker”

(1)

• 15 Wall balls 20 sec rest  x 8 rounds

(2)  20 minute AMRAP

• 3 Power Cleans
• 6 Push Ups
• 9 Air Squats

(3) 1 mile run

Endurance:

Row C2 2000m

Strength & Stamina:

(1) Find 1 RM Front Squat

(2) 3 rounds

• 3 Front squat @ 80% 1 RM
• 10 x jumping lunge each leg

Working Capacity:

(3) 4 rounds

• 400m run
• 10 Manmakers
• 15 Pull ups
• 20 Squats

Core & Durability:

(1) 2 rounds

• 10 GHD
• 10 Back Extensions
• 10 Wall squats
• 40 Sit ups