Robert kicking ass with a Sandbag that is half his Bodyweight

Work Capacity

Warm Up:
5 Minutes of SandBag Get Ups
then...
2 rounds of
20 Side to side MB tosses (10L/10R)
10 MB Chest Passes
5 MB Keg Throws

1) As many rounds as possible in 10 minutes of
3 Squat Cleans @ 135#
6 Ball Slams
9 Push Ups
12 Box Jumps

4 Minute Rest

2) 4 rounds for time of
4 SB Get Ups 2/2
6 Snatches @ 115#
9 Ring Pull Ups
200m Run

3) Cool down / Core Circuit
4 Rounds of
20 Toe touches
20 Slashers (10/10)
20 SB RDLs
20 Suitcase Sit Ups