Min 0:00-9:00 Instruction, Equipment Set Up, Warm Up
Min 9:00-21:00 – AMRAP 12 Min Steady
250m row / 250m run (shed x 2)
20Air Squats
10 ring push ups / HRPU
Min 24:00-34:00 AMRAP 10 min
20 prisoner Step Ups
10 alt. DB Snatch
100ft plate push
Min 37:00-45:00 AMRAP 8 min
40DU
5/5 Single Arm DB/KB DL
55 Single Arm DB/KB HPC
5/5 Singl Arm DB/KB Push Press
Optional / Posterior Chain + Midline
Min 45:00-60:00
B1) 10 Weighted Single Leg Glute Bridge / Leg
B2) 10 Moderate Single Leg Deadlift / leg
B3) 200ft Dual KB Front Rack Walk
rest as needed x 4 sets
C) Armor
10-9-8-7-6-5-4-3-2-1
DB Thrusters
Burpees
Ring row