General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

8 T-Push-ups

10 V-ups

10 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

5 Toes-2-bar

5 Abmat sit-ups

1 Wall climb

3 Toes-2-bar

3 Abmat sit-ups

1 Wall climb

Bike 15/12 Calories

 

Conditioning:

30 Toes-2-bar

15 Abmat Sit-ups

6 Wall climbs

20 Toes-2-bar

10 Abmat Sit-ups

3 Wall climbs

10 Toes-2-bar

5 Abmat Sit-ups

1 Wall climbs

 

For time

(12:00 cap)

 

Strength:

Find max load for the following complex:

1 Shoulder press ⇒ 2 Push press ⇒ 2 Push jerks

 

 

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