Endurance:  Dynamic Drills/Run 1 mile

Warm Up:  BBPlex w/burpee chaser (progression of weights)

Strength/Stamina:  5 rounds

• 2 Front Squat 80% of Max
• 20 Weighted step ups
• 20 Double Unders OR 40 regular

Working Capacity:  “ElizFran”

21-15-9

Power Clean/Ring Dips

9-15-21

Thruster/pullups

Durability:  40 Weighted situps

Endurance :  Dynamic Drills/Run 1 mile

Warm Up:  TGU 10 minutes or Sand Bag Getups

Strength/Stamina:  5 rounds

• 3 Thrusters 85lb Rx
• 20 KB Swings 53lb. Rx
• 6 Sprint starts

Working Capacity:  3 rounds of 5minutes / 1 minute rest inbetween sets

• 5 Power clean squats
• 10 Push Ups
• 15 Squats

Stretch, refuel, hydrate