Workout #1:
Set 1: 10x OTM (DE)
3 Deadlift @ 225# (switch to Sumo DL after round 5)
3 Ostrich (ea)
Set 2: 4x
3 Snatch Balance + 5s hold @ 115#
10 GHD Situps
Set 3:
1 min Thrusters @ 95# (26)
1 min Rest
2 min Push Jerk @ 95# (38)
1 min Rest
3 min KB Swing @ 70# (41)
Set 4: 5x
5 Squat Snatch @ 115#
10 Toes-to-Bar
Workout #2:
Set 1:
4 mi Run
Set 2: 2x
Max Unbroken Muscle-Up
100m Farmer's Carry w/ 40# Water Jugs
Set 3: In a team of two
100 DU / 300 SU
while someone does farmer's carries
Set 4: 3x
5 Muscle Ups
100m Farmer's Carry
25 DU / 75 SU
Set 1: 10x OTM (DE)
3 Deadlift @ 225# (switch to Sumo DL after round 5)
3 Ostrich (ea)
Set 2: 4x
3 Snatch Balance + 5s hold @ 115#
10 GHD Situps
Set 3:
1 min Thrusters @ 95# (26)
1 min Rest
2 min Push Jerk @ 95# (38)
1 min Rest
3 min KB Swing @ 70# (41)
Set 4: 5x
5 Squat Snatch @ 115#
10 Toes-to-Bar
Workout #2:
Set 1:
4 mi Run
Set 2: 2x
Max Unbroken Muscle-Up
100m Farmer's Carry w/ 40# Water Jugs
Set 3: In a team of two
100 DU / 300 SU
while someone does farmer's carries
Set 4: 3x
5 Muscle Ups
100m Farmer's Carry
25 DU / 75 SU