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Individual
Strength – Back squat – every minute on the minute
10,9,8,7,6,5,4,3,2,1
rest 5 min
Stamina – 12-9-6 (do 12 of each then 9 of each then 6 of each)
1.pull up
2.wall balls 20#/12# (if no wall ball, perform ground to overhead with 45#/25# plate (note, first weight is for guys, second is for girls)
3.power clean 135#/95#
4.burpees
then run ½ mile, rest 60 sec then run another ½ mile
4 Man Crew
Strength – Assembly line back squats 10,9,8,7,6,5,4,3,2,1 (when one finishes, go to back of line)
rest 5 min then
Stamina – Switch every min for 16 min
FF1 – Pull ups
FF2 – Power cleans 135#/95#
FF3 – burpees
FF4 – rest