Day 1
5 Sets
24 steps DB Death March
8-10 DB Seated Strict Press
3 RFT
10 Ground to Overhead
200m Run
Rest 4 minutes-ish
3 RFT
10 Knees to Elbows
200m Run
Day 2
Strength Circuit in the back
4-5 Sets
8-10 Lat Pulldown
8-10 Reverse Hyper
8-10 GHD Back Extensions
8-10 GHD Situps
For Time:
10 Front Squats, bodyweight
20 Box Jumps
3 min rest
10 Front Squats, bodyweight
35/25 Cal Bike
3 min rest
10 Front Squats, bodyweight
40 Toes to Bar
Day 3
Part A
4-5 Sets
4 Deadlifts
4 DB Bench Press
As a 2-person team
168 Wallballs
144 Pullups
120 KB Swings
96 Pushups
*One person working at a time
Day 4
Part A
6 Sets
10 DB Russian Step Ups
8 Jefferson Curl
6 Pike Pushups
Part B
5 Rounds
15 DB Thrusters
15 Knees to Elbows