A. Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Single-Arm Press x 6-8 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Every minute, on the minute, for 24 minutes:
Minute 1 – 5
Thrusters (go heavy)
Minute 2 – 10
Strict Pull-Ups
Minute 3 – 15
Box Jump-Overs
A. Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps
B. Every minute, on the minute, for 24 minutes:
Minute 1 – 5
Thrusters (go heavy)
Minute 2 – 10
Strict Pull-Ups
Minute 3 – 15
Box Jump-Overs
A. Two sets of:
Row 500 Meters @ 70% of 500m PR Pace
50-Foot Handstand Walk 15 Strict Handstand Push-Ups
50-Foot Handstand Walk
Row 500 Meters @ 80% of 500m PR Pace Rest as needed
B. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpee Over Barbell