Strength / Skillwork

Speed/Power Endurance

• 2 Burpees
• (1) 4-way shuttle Run
• 2 Burpees

At least 2-3x

Shoulder Press 3-3-3-1-1-1-1
3 Reps @ 50-60-70%
1 Rep @ 80-90-100%
PR

WOD

20:00 AMRAP

• 20 yard Farmer Carry
• 20 Weighted Step-ups
• 20 yard Bear Crawl
• 20 Push-ups

(10 yards down and back for ALL 20 yard distances. Each 10 yards counts as 1 rep for scoring, i.e. 44 reps total are possible each round.)
Rx+: 35s/25s KB or DB
Rx: 20s/15s KB or DB