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*Quick game for Warm-Up

Team Workout
For Total Time:
10 Rounds
8 Ring Dips*
16 Wall Ball Shots 20/14
1 Mile Med Ball Run
Time is called when both partners and ball is through the door

* Partners alternate rounds
* Partners alternate holding WB during Run
* Set up wall balls on wall target
* Use banded dip as scale
( Use band as the strap-loop band through ring and attach banded ring to rig) (Box or bench dip is an alternate but not preferred)

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A: Hang Power Clean*
3, 3, 2, 2, 1, 1, 1
Building every 2:30
*Mid Thigh or above knee

B: Sprint for Time:
50 Cal Row
40 Hang Power Cleans
30 Toes to Bar

Cap is 10 Minutes
Base weight on speed
Need to be able to string large sets together


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A: Front Squat
5, 4, 3, 2, 1
Each set as heavy as possible (Starting roughly around 75-78%)
Complete every 3 minutes

B: “Death by Thruster”
On the first minute complete
1 Thruster
On the second minute complete
2 Thrusters
Etc etc.

Base scaling on ability to complete minimum 15 rounds

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For Time:
800 meter Run
10 Rounds
5 Strict Pull-Ups
5 Burpee Box jumps 24/20”
800 Meter Run
Cap is 30 Minutes

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Warm-Up: with partner
45 seconds on
45 seconds of rest
Ramping efforts for
5 sets

5k Assault Bike For Time

Rest approx. 10 Minutes

5k Assault Bike for Time

Score each 5k for Time
Goal is sub 1:30 per 1k (400+ watts)