Warm-up: 3 Sets: 2:00 Assault Bike, 20x Jumping lunge, 8x Burpee.
Strength: Overhead Squats: 5×5, warm up then keep all sets the same weight
Stamina: 4 Rounds, not for time: 10x Overhead Squat with 2 second pause at bottom, 14x Sandbag get up, 20x arc ball slam.
WOD: 5 Rounds for time:
- 20/15x Calorie Row/ Bike/ Ski erg/Run 300 meters
- 15x American KB Swing (53/35)
- 10x Power Cleans (135/95)
Cool Down: 4 Sets: 1:00 Planks on/off