Warm up

Strength
10 x 5 Clean & Jerk

Stamina un-timed:
Beer Keg/Atlas Stone carry as far as possible
Farmer’s Carry BW each hand as far as possible
Yoke Carry 2 x BW as far as possible
HSPU to failure

Conditioning 3 rounds:
Sprint 400 m
Rest 3 min
Sprint 200 m
Rest 2 min
Sprint 100 m
Rest 1 min

Abs 2 rounds:
9 x Pulse Ups
12 x Leg Levers
10 x Wide Leg Sit Ups
15 x V-Ups
26 x Russian Twists

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