A. Four rounds of:
Back Squat x 6 reps @ 3011
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
B. Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
30 Alternating Shoulder Tap Plank Holds
A. Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets
B. Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar
A. Every minute, on the minute, for 15 minutes complete:
Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)
Minute 2 – Handstand Walk x 15-20 meters
Minute 3 – Skin the Cat x 4-6 reps
B. Every 90 seconds for 15 minutes (10 sets):
Back Squat x 2 reps @ 86%
Followed by…
One set of:
Back Squat x 8 reps @ 70%
C. Complete rounds of 5, 10, 15, 20, 15, 10 and 5 reps for time of:
Overhead Squats (115/75 lbs)
Toes to Bar
Rest 3-4 hours if possible, and then…
Complete as many rounds and reps as possible in 12 minutes of:
12 Chest-to-Bar Pull-Ups
8 Deadlifts (245/165 lbs)
12 Handstand Push-Ups
8 Deadlifts (245/165 lbs)
Optional Additional Conditioning Session
10 Minutes of Assault Bike @ 60%
Followed by…
Thirty sets of:
30 seconds of Assault Bike
Rest 30 seconds
Note total calories achieved.