Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% sprints. Part #2: 10-front squats, 10-OHS, 10-Back Squats.

Strength: Find new 1 rep max back squat.

WOD: “Cindy” AMRAP in 20:00 of 5-pull-ups, 10-push-ups, 15-squats.

Games Prep: 50 total meters handstand walk.

Stamina: During this workout carry a 15lb bar a 25lb plate and a 15lb kettle-bell or ammo can everywhere you go. Carry it with you during runs, firemans carry, and low crawl treat the equipment like its gold, should equipment get dirty or damaged serious consequences will occur. .

Pairs complete the following,

100 wall ball, each time ball touches ground do five burpees.

100 med ball partner sit-ups, partners can be no closer than four feet away. Each time ball touches ground do five burpees.

1-60lb 100 m up and down hill sprint each, sandbag must start from the ground for each runner, if you drop it during run do five burpees.

Run 2.2 miles with your equipment, if you get further than six feet away from partner stop and do five burpees.

At the end of the run do a 200 m belly crawl with your equipment same six foot rule applies.

At the end of the belly crawl do an 800 m firemans carry up a hill with your equipment.

Run 2.2 miles with your equipment, if you get further than six feet away from partner stop and do five burpees.

At the end of the run throw a tennis ball at a 2′ x 2′ target from 15m away if you miss do 5-burpees, each partner gets only one try.

After you throw the tennis ball use a sling shot to shoot a ceramic dinner plate from 15m away if you miss do 5-burpees, each partner gets only one shot.

When you are done with target practice finish the WOD with 21-15-9, 9-15-21 of thrusters and pull-ups a a pair. Only one partner can work at a time. Male pairs use 95lbs, female teams use 65lbs.

Endurance: Stamina, LOL!

Recovery: PSOAS and Wall Chest stretches. 

Awesome