From the Road….

A) 3 Min Row/Assault
Every :20 for 3 Min

Lateral Box Step Up

Russian Kettle Swing

Jumping Air Squat

1 Min Jog

B) Every 1:30 x 10 Sets

1 Full Clean and Jerk


12 min EMOM

1st-30 secĀ Assault Sprint

2nd-30 Sec Double Unders

3rd-30 Sec Medball Clean

C) “Smoke on the water”

8 Min Ladder

1,2,3,4,5,6,7,8,9,10 Power Clean 165/113 (Double amount of reps in DB Power Cleans)

2,4,6,8,10,12,14 ect Lateral Barbell Burpee’s

Cash Out-Max distance farmers carry 25/15 (4 min cap)