Overhead Squat
With a 10:00 clock…
Build to a 1RM Overhead Squat

In teams of 3:
“Sleep Walk”
In Teams of 3...

"Sleep Walk" Part #1
In a 7:00 Window: 100/70 Calorie Assault Bike
Time Remaining - Max Overhead Squats (95/65)

Rest 3:00

"Sleep Walk" Part #2
In a 6:00 Window: 75/50 Calorie Assault Bike
Time Remaining - Max Hang Squat Cleans (115/85)

Rest 3:00

"Sleep Walk" Part #3

In a 5:00 Window: 50/30 Calorie Assault Bike
Time Remaining - Max Thrusters (135/95)

Alpha

Track COND
With a running clock...

On the 6:00 x 1 - 800m Run

On the 3:00 x 3 - 400m Run

On the 2:00 x 5 - 100m Run

Rest 1:00

On the Minute x 7 - 50m Sprint


Not for score, but for pacing. Ideally this is completed on a 400 meter track.

Stimulus wise, we are looking for roughly time on = time off. In the later individuals, we should have more rest than working time, allowing a true sprint versus a fast pace in the final 50m intervals. In full, this is a 33:00 running clock workout.

If we are completing on the Air Runner today, modify the distances to 75%, with the exception of the 100m and 50m distances. Let's do those as is. Record notes in the below section on how we felt today.


Odd Object COND

4 Rounds, Not for Time:

25m Yoke Carry

25m Hand over Hand Sled Pull


Body Armor

3 Giant Sets:

10 Single Leg Lateral Box Step-Ups (5/each)

200m Single Kettlebell Farmers Carry

30 Weighted AbMat Sit-Ups

Rest 2:00 between sets