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ATHLETE

A. Medball Clean, Tire Flip, Ski Erg, Sled Pull Skill Work

B. “Squad WOD”
Teams of 4:

1. Prowler Push (180/135) (135/90) (90/45)
2. Sled Pull
3. Ski Erg Calories
4. Med Ball/Slam ball cleans (40/30)(30/20)(20/14)
5. Tire Flips

Each team spends 5 Minutes at Each Station for Max Reps. All teams begin at a different station.  1:00 Transition time between stations.  Add up all reps/calories.

COMPETITOR

A. Strength Conditioning
4×8 unbroken Cleans, climbing – rest as needed

B.  Strength Conditioning
3×10 Bench Press,  climbing – rest as needed

C.  Strength Conditioning
5RFT:
5 Front Squats – you choose the weight
5 Weighted Pull ups – you choose the weight
5 Weighted Ring Dips – you choose the weight

D.  Conditioning
2 RFT:
20 Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row