Strength :
Deadlift
6-5-4-3 *rest as needed
Conditioning :
Team OF 3 AMRAP 9Min
1) 300M Row
2) 10 Goblet Squat
3) 10 Chest To Bar
AMRAP 9Min
1) 400M Bike
2) 10 DB Push Press
3) 10 GHD Sit Ups
AMRAP 9Min
1) 200M Run
2) 10 D-Ball Slam
3) 10 Handstand Push Up
*Every 3Min = Switch Workout Between The Partners
*Rest 1Min Between AMRAP
Scale Up :
Rx+ : After 9Min 10 Synchronized Burpees (Rest Until 1Min Over)
Rx++ : After 9Min 15 Synchronized Burpees (NO REST)
STRONGMAN
Find 1 RM For Bench Press
1-1-1
Super Set x4
5 D-Ball Slam
10 Pull Over
Drop Set x3
DB Lunges
6-8-10-12
Accumalte 200M Plate Carry
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