Conditioning:

15 min sled drag for max distance w/45lbs

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1. Double kettlebell sumo squat 4×8

2. Step-up 5×7/side with kettlebell in goblet hold

3. Conditioning:

a. KB clean 8x/arm

b. KB snatch 8x/arm

c. Single Arm KB carry 30 yds and back

4x In shortest time possible w/o compromising form or safety

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1. Double, Kettlebell Front Squat 4×8/side

2. Single Arm, alternating, dumbbell bench press 4×8/side

3. Conditioning:

a. 300m run

1:30 rest

6x

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Rest day.

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1. Double kettlebell sumo squat 4×8 

2. Walking lunge, with KB in front rack 4x30yds. 

3. 500m row. 2:30 min rest. 5x

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1.Speed skater squat to med ball chest pass. 3-5x/side 3x. rest to recovery. 

2. Goblet squat 4×8 

3. Single arm Kettlebell press 4×8/arm. If you have 2 kettlebells of the same weight use both, keeping one racked while pressing the other.

4. Conditioning:

a. Box jump 5x

b. Pull-up max reps

1 min rest

5x

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Conditioning:

5 mile hike with 35lb pack

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1. Double kettlebell sumo squat 4×8

2. Step-up 5×7/side with kettlebell in goblet hold

3. Conditioning:

a. 200m run hard effort

b. 45 seconds rest

12x

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Rest day.

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1. Double, Kettlebell Front Squat 4×8/side

2. Single Arm, alternating, dumbbell bench press 4×8/side

3. Conditioning:

a. Single arm kettlebell snatch 8x/side

b. Single arm kettlebell clean 8x/side

c. Rope climb

4x In shortest time possible without compromising form or safety. Be careful stupid.

Post weight used and results in comments.