Fitness:

A.) Ski Erg 3 sets

350m, 300m, 200m

B.) 4 rounds

5 Deadlifts

10 knees 2 elbow

Row 250 / Run 2 laps

C.) Suitcase Carry – 8 min.

Pick a heavy KB (1) Do not set down 

you can only switch hands

Performance:

A.) DU’s rest 2 min between

125, 75, 50

B.) 4 rounds

5 Deadlifts

10 T2B

15 strict dips ( no rings)

Row 250m / Run 2 laps

C.) Suitcase Carry – 8 min.

Pick a heavy KB (1) Do not set down 

you can only switch hands

D.) Mobility

Competitor:

A.) DU’s rest 2 min between each

50, 100, 150

B.) 4 rounds

5 Deadlifts

10 T2B

15 strict dips ( no rings)

Row 250m / Run 2 laps

C.) Suitcase Carry – 8 min.

Pick a heavy KB (1) Do not set down 

you can only switch hands

D.) Mobility-Couch Stretch-Quad smash on roller 10min.-Calf smash