Thursday
21-15-9 reps, for time of: Bar Facing Burpee Overhead Squat, 95/65 lbs Chest-to-bar Pull-up Level 2: Bar facing burpee OHS 75/55 pullups Level 1: bar facing burpee (step over) OHS/back squat 55/35 pullups/body rows
21-15-9 reps, for time of: Bar Facing Burpee Overhead Squat, 95/65 lbs Chest-to-bar Pull-up Level 2: Bar facing burpee OHS 75/55 pullups Level 1: bar facing burpee (step over) OHS/back squat 55/35 pullups/body rows
Each for time: Run: 4x 800 m *scale to 600m/400m. as needed Rest as needed between efforts. *Rest to recovery, so each 800m. can be high intensity: ~3-5 min.
Overhead Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.
Each for time: (30-45min. total depending on 2-3 partners per bike) Bike: 4x 1 mi Rest as needed between efforts. Use assault bike and hit this at a high intensity. 1.6km on bike=1 mile. *Pair up in groups of 2-3 and rest while opposite partner completes work.