Day 1
4 rounds not for time:
Farmer Carry with Farmer Handles or Trap Bar 30-45 seconds of walking
20 HEAVY Russian Kettlebell Swings, 53/35 lbs
Plank Hold with coaches choice (knee tucks, shoulder taps, etc) 1 min
Death By Row Calorie
With a continuously running clock perform:
3 Row Calories in the first 1 min
4 Row Calories in the second 1 min
5 Row Calories in the third 1 min ...
Day 2
Max effort - 2 Hang Cleans
Work up to a heavy double Hang Clean
Complete as many rounds as possible in 12 mins of:
7 Deadlifts, 245/165 lbs
12 Dumbbell Push Press, 40/30 lbs
15 Box Jumps, 24/20 in
Day 3
Max effort - 2 Bench Press
For time:
Accumulate pull-up Bar Hang, 6 mins
Every time you break complete:
Run, 400 m
20 Push-ups
Day 4
3 rounds for time of:
7/5 Assault Bike Calories
50 Double Unders
4 rounds for time of:
Run, 400 m
15 Pull-ups
12 Kettlebell Goblet Squats, 53/35 lbs