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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

CONDITIONING WORKOUT
AMRAP 20
30 AIR SQUATS
25 KBS
20 CAL MACHINE

CASH OUT WITH A PARTNER
100 CAL ROW FOR TIME