Warm-up:
Run 400m
15 Band-pull and press
3 rounds:
3 Butterfly pull-ups + 3 C2B Pull-ups + 3 BMU (the goal is to go UB)
HS walk 25 feet
Strength:
1) 12 minutes to find a 5RM push-press in 4-5 sets
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2A) Find a 3RM FS in 4-5 sets
2B) Ring-dips 4x8, go weighted if possible
Conditioning:
3) For time:
3 rounds:
1:00 ME FS at 60% f 3RM
rest 30 sec
1:00 ME Burpees
rest 30 sec
Extra work:
Preferably done as AM/PM work, or with a 2-4 hour gap between sessions.
Strength:
1) 5RM Bench-press in 5 sets
Capacity:
2) 30:00 AMRAP:
100m Dual DB/KB OH carry
Run 400m
100m Dual DB/KB OH carry
30 OHS (95/65)