Endurance:  Dynamic ROM Drills – run 1 mile

Warm UP:  3 rounds

5 Curtis “P”, run 2 laps

Strength:  3-3-3-3-3 Back Squat ( SEVERAL PR’S!!!)

Working Capacity:   5 rounds

• 10 Pullups
• 15 Thrusters
• 20 KB Swing
• Run 2 laps

Stamina:  5 rounds

• 3 x BS @ 90% 3 RM
• 10 x Jumping Squat
• Sampson Stretch

Durability:  3 rounds

• 20 GHD
• 20 Back Extensions
• 20 Squat
• 20 Wheel rollouts

Kettle Bell Strength & Conditioning Day!

Endurance:

Dynamic Drills ROM

5 laps down and back in the gym (or row 500m while other is doing wall balls; row should be a total of 1000m collectively)

 Warm Up:

30 squats
10 roll outs
30 OH squats

 WOD:

50 Swings
50 Heavy Romanian Deadlifts with KB
50 Swings
40 Push Ups
50 Swings
30 Pull Ups
50 Swings
20 Goblet Squats
50 Swings
10 Burpees

 Durability:  3 rounds

10 Windmills (r and left)
20 Kettle Bell Situps