GENERAL FITNESS
MOVEMENT PREP:
Jog 300m
Then:
10x Iron Cross Kicks + 10x Scorpion Kicks
10x Half Bridges
2×5 Band Tears
2×10 Dislocates
15m Lunge + Hip Hinge, slow
15m Tin Man Walk
3×5 KBS/Goblet Squat Combo, climbing
2×5 Burpees
3×3 Strict Pull-ups
Then:
MOBILITY
T-Spine
Then:
WORKOUT:
In teams of three…
P1 10x Goblet Squat + 5m-10m-15m Shuttle (no KB) 
P2 Wall Sit for the duration of squats and shuttle
P3 Rest
12 minute AMRAP
Then:
Using a single Kettlebell
5x Heavy KB Headcutters +
10x KBS +
5x One-Arm Presses, each side +
10x Strict, Dead Hang Pull-ups
5 rounds
Then:
500m Row/Ski Erg or 40/30 Calorie Air Assault Bike +
30x Burpees
One set, ALL-OUT
Then:
Cool Down

 

 

 

STRONGFIT
Part A:
Thrusters, from floor
20 UB reps @ 115/85
15 UB reps @ 135/95
9 UB reps @ 155/105
6 UB reps @ 185/115
2×3 UB reps, AHAP
Rest as needed between sets
Then:
Part B:
Alternating each set with a partner…
10x Tire Flips, AHAP 
8x Stone-to-Shoulder, AHAP
6x OHS 
4x Bear Complex (same load as OHS)
2x Legless Rope Climb
2 rounds
Then:
Cool Down

 

 

COACH’S COMMENTS
N/A

 

 

PHOTOS

#TRUTH