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Individual
Strength – Deadlift 3×15 reps (slow and controlled, work on form)
rest 3 min
Stamina – 5 sets as fast as possible (all the way through the list is one set)
9 thrusters 95#/45#
9 pullups
Rest 3 min
Core – 3 sets
25 butterfly situps
15 toes to bar
4 Man Crew
Strength – Each FF complete 3×15 sets of deadlift (slow and controlled, in a line, someone always on the bar)
rest 3 min
Stamina – 2 FF’s race at a time then switch to next 2 FF’s – 5 sets
9 thrusters
9 pullups
rest 2 min
Core – Each FF complete 3 sets of
25 butterfly situps
15 toes to bar
