Author: Ruggiero

200m run + 10 air squatsStation 1400m run + 15 walking lungesStation 2600m run + 40sec Wall SitStation 3400m run + 15 walking lungesStation 4200m run + 10 air squatsStation 53 rounds - 1min rest

Run (80% race pace)2000mWall Ballsx50Skierg (80% race pace)1500mSled Push (or Plate Push)40m2 rounds - for time

15 burpees to platemin 115 Wall Ballsmin 215 Walking Lungesmin 350s Farmer Holdmin 4Plankmin 5EMOM 30min

500m Run + 20 KB Deadlift1500m Row + 20 KB Swings2500m Run + 20 KB Goblet Squats3500m Skierg + 20 KB Thrusters42 rounds - for timeFinisher: 10 air squats + 10 push-ups

Row5minSkierg4minRun3minBurpees Broad Jump2minWall Balls1min3 rounds - 2min rest between each round

400m Run + 25 burpeesStation 1400m Run + 20 burpeesStation 2400m Run + 15 burpeesStation 3400m Run + 10 burpeesStation 4400m Run + 5 burpeesStation 53 rounds - for time

Sled Pull20mSingle-Arm Dumbbell Rowx12/armKettlebell Deadlift High Pullx12Plank1minRest1minAMRAP 30min

Run1000mRow750mSkierg500mFarmers Carry100m3 rounds - for time

5 km Run (race pace) with Stations every 1 km5 kmAt each km: 30m Walking Lunges (race weight)30mAt each km: 50m Farmers Carry50mFor Time

Run800mSled Push (or Leg press x12 reps)25mBurpees Broad Jump25mGoblet Squatsx12AMRAP 35min