S&C

7 RFT

• 10 Chest to Bar Pull ups
• 5 Push Press – Behind the Neck (60% 1rm)
• 5 Over Head Squats (60% 1rm)
• 10 Box Jumps (24/20”)

scaling variations:

5 RFT

• 10 Assisted Pull ups or Ring Rows
• 5 Push Press (60% 1rm)
• 5 Over Head Squats (60% 1rm)
• 10 Step ups

Endurance

2×12 minutes with 2 minute rest

Swim, Bike, Run, or Row

2 rounds of 12 minutes on : 2 minute off

-all out efforts, cover as much distance as possible

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