Cross Training

For Time:
I Go You Go
1 rep..2…3 – 8

• Front Squats (115/55)
• Push Jerks

Each partner must complete the above and then split the following between rounds

• round# x 100m of Ski
• round# x 50m Farmer Carrier (53/35 kettlebells)

Sport

Basketball

Optional: Deadlift

• Strength Warm Up
• 1 x 5 workset

24 min AMRAP

• 7 Push-ups
• 7 Thrusters (115/75)
• 7 Toes-to-Bar
• 7 Burpees
• 7 Kettlebell Swings (2/1.5 pood)
• 7 Pull-ups
• 7 Lunges with Kettlebell.

For Time

• 1000m Ski
• 50m Heavy Ball Carry (150/80)
• 2000m Row
• 50m Heavy Ball Carry (150/80)
• 4000m C2 Bike Erg

Optional: Bench Press

• Strength Warm Up
• 3 x 5 workset

10 Min EMOM Complex

• 2 Hang Clean
• 1 Jerk

Aim for 70% of 1 RM Clean

– short break

For Time 21, 15, 9

• Assault Bike
• Wall Ball (30/20)
• Ball Squat Cleans

Squats – Optional Strength Training

• Strength Warm Up
• 3 x 5 work sets

4 rounds for time

• 400m run
• 15 box jumps/step-ups
• 2 Wall Walks

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

Bench Press

• Strength Warm Up
• 3 x 5 workset

Squat Recovery

• Strength Warm Up
• 3 x 5 pause squats at 75%

Sport

Basketball

5 rounds for time

• 10 Kettlebell Thrusts ( 2 x 53/35)
• 85m Farmer Carry

10 Min Bonus Core AMRAP

• 50 sit-ups
• 40 twists
• 30 flooders
• 20 Wipers
• 10 v-ups

Rotate as a team until 400 reps are reached for each

1-minute of work and a 10-second transition

• Ski Erg
• Rower
• C2 Bike
• Sit-ups