Warm up
8 min Assault chill pace+8x:20/40
Mobilize
A) 30 min EMOM
EVEN: 1 Front Squat + 1 jerk*
ODD: 10 burpees to a target 6″ above reach
(Should be no more than :30)
*Start at 225/155 and move up or down as needed.
B) 21-15-9
Man makers 50’s or 45’s/35’s or 30’s
Run 400 m
C) class workout
D) NFT
4x
50 yards Yoke carry
50 yard yoke push
Man makers