Strength/Skill
Four sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
Death March x 20 steps @ 2011
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds
Metcon
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump or Step-Overs
These should be high intensity, sprint sets.