1.] General Warm Up

 400m, 300m, 200m, 100m’s of:

C2 Rower

-Rest as needed b/w rounds.

2.] Specific Warm Up

Body-weight

3.] Strength/Power

Perform a ladder couplet of:

[10-8-6-4-2] Ring/Bar Muscle Ups

[20-18-16-14-12] KB Sumo Squat Jumps (2×6″ boxes)

-Rest 60 sec b/w rounds.

4.] Work Capacity

4 rounds for time of:

(8) Power Snatch

(12) Bench/Floor Press

(16) Lateral Shuttles (10 feet)

5.] Core

3 rounds of:

(8) Ab Wheel Rollouts

(12) Lying Windshield Wipers

(16) KB Jackknife Sit Ups

6.] Cool-down 

10 minutes of:

Static Stretching