STRONG 

Jefferson Squat
2-3 reps of 30s

Kettlebell Swings & Sandbag Squats
2-3 sets of ME KB swings straight into a ME set of SB Squats. Rest as needed between sets.

Yoke Carry
2-3 sets to establish a heavy weight for 50 FT. Rest as needed between sets.

Sandbag Throws
15-30 reps for max distance on each throw.

Back Squat
3-3-3-3-3

Farmers Carry, Maximum Distance to Full Fight!
into…
AB Sprinting for 1:30, Max Calories (DO. NOT. QUIT!)


STAMINA 

Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (70/44 lb KBs)
Minute 3 – 6 Bar Muscle-Ups or 8 Strict Toes to Bar or Hanging Leg Raises @ 2121
Minute 4 – 12 Parallette Shoot Throughs  Minute 5 – 40 Seconds of Prone Plank

WEIGHTLIFTING

Hang power clean from knee+FS
2(2+1) 55%
2(2+1) 65%
1(1+1) 75%

Clean
4(3) 80%
3(2) 85%
3(1) 90%

Clean pull
5(3) 100%

Back extension
3(10)