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STRENGTH
5X5 PUSH JERK
BUILD TO 10RPE
HEAVIER THAN 9/15

WORKOUT
4RFT
10 DUAL DB STOH #50/35
20 PUSH UPS
100' BEAR CRAWL

SKILL
BAR MUSCLE UP REVIEW
12 MINUTES TO PRACTICE PROGRESSIONS

STRENGTH
SPLIT SQUAT
5X4 ON EACH LEG
HEAVIER THAN 10/17

WORKOUT
EVERY 3:00 X 5
12/10 CAL BIKE 
15 WALL BALLS
12 JUMP LUNGES

STRENGTH
5 SETS OF
5 SINGLE LEG RDL. EACH SIDE
1:00 PLANK

CONDITIONING
3 RFT
30 RUSSIAN KBS
30/25 CAL MACHINE

REST 2:00

FOR TIME
100 SIT UPS

WORKOUT
WITH A PARTNER

FOR TIME
800M MEDBALL RUN
THEN 10 ROUNDS EACH OF*
4 POWER SNATCHES #115/75
8 TOES TO BAR
THEN 
800M RUN

STRENGTH
BACK SQUAT
7X3
REST 2:00 BETWEEN SETS

CONDITIONING
EVERY 7:00 X 5 ROUNDS
400M RUN
30 BOX JUMPS
20 PUSH UPS

SKILL
KIPPING PULL UPS *
3 SETS OF 
5 LESS THAN YOUR ME ATTEMPT 
REST 2:00 BETWEEN
* OR PICK A SET # THAT YOU SUSTAIN ACROSS 3 SETS
* OR 3 SETS OF 5-10 BANDED STRICT PULL UPS/JUMPING + NEG

STRENGTH
BARBELL FRONT RACK STEP UP
4 SETS OF 3 ON EACH LEG, BUILDING IN WEIGHT

AMRAP 10
75 DOUBLE UNDERS
10 HANG SQUAT CLEANS 
#115/75

STRENGTH
PUSH JERK
5X1 AT 8-9 RPE

FOR TIME
1000M ROW
50 HSPU

SCALE TO PIKE PUSH UPS ON BOX OR HRPU