Thursday

CLASS PROGRAM

A.) Deadlift

5x3@77.5% 

B.) 8 min cap

27-21-15-9

SDLHP 75/55

12-12-12-12

box jumps 30/24” 

——————— 

C.) Strength

3 rounds, continous @ 70% effort

100m sand Stone bear hug carry 150/100

100ft Yoke front rack carry

10 sand Stone over yoke 150/100

7 rounds

50’ sled push sprint, heavy + fast

-90 sec rest

400m suitcase carry 70/53

reverse hyper

3x14 @ light

3x8 @ heavy

D.) Gymnastics

3 rounds

25 russian KB swing

 ME butterfly kips (looking for 80-100% of best set of PU, no more than 100% in any effort)