Extra Work

3 rounds NFT

100 meter farmer carry (70/53)

50 foot DB single arm overhead walking lunge (50/35)

25 foot handstand walk or bear crawl

Conditioning:

10 x 100 meter sprints

(30 second rest between each)

Strength:

Dead lifts

5-3-1

2×20

Conditioning:

5 Rounds

6 Hang Power Clean

6 Bar Facing Burpees

6 HSPU

6 Strict Pull-ups

Rest 5 Minutes

50 GHD Sit-ups (not for time)

Wendler Back Squat

Finish Wendler with 2×20 at 50%

Conditioning Work:

50 Cal Row

40 Cal Bike

30 Cal Row

20 Cal Bike

10 Cal Row

Rest 3 Minutes

400 Meter Cool Down Jog NFT (Not For Time)

10 Minutes of Mobility (Don’t skip this!)

Wendler Front Squat

If you are not completing the additional Met-Con below, end your Wendler Front squat with 2×20 @ 50%.

Met-Con

3 Rounds

10 Thrusters (95/65)

10 Cal Row

10 T2B

Rest 5 Minutes

Not For Time Complete:

Either 20 Strict Pull Ups or

10 Rounds of Pull Up Negatives (use band to get chin over and then kick out bank once you are up) lowering as slow as possible to full lock out at bottom.

Finish with 10 Minutes of Mobility

Conditioning:

8 Rounds

6 Dead Lift (115/85)

8 Hang Power Clean

7 Shoulder to Overhead

1 Overhead Squat

Strength:

Wendler Front Squat

Conclude with 2×20 Front squat at 50%

Conditioning:

5 rounds

50 meter sled push

100 meter sprint

50 meter sled push

rest 2 minutes between each round

* Push sled to the 100 meter marker, sprint to the 200 meter marker without the sled, then push sled back to the starting point near garage opening. Weight on sled is up to you, but shoot for close to body weight.

Conditioning:

100 Cals on Assault Bike For Time

ON EACH MINUTE PERFORM 10 PUSH-UPS.

Strength:

Wendler 3’s – Deadlifts

3×3

2×20