Perform 2 Sets With a Partner:

• Atomic Drops x 15 ea.
• Seated Lateral MB Toss x 15 ea.

Strength:

3 Sets: (Every 2 Minutes)

• Overhead Squat x 5 @3311 (3 Sec down, 3 Sec pause, 1 sec up, 1 sec pause)

*Focus on Position NOT LOAD, work for perfect Position down and while holding in the hole.
Skill:

• Minute 1 – 15 Heavy Russian KB Swings (AHAP, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
• Minute 2 – 10 Walking Lunges with KB or DB
• Minute 3 – 12 Burpee to object 6″ above out stretched hand

• 10 Minutes Mobility

Perform 2 Sets With a Partner:

• Atomic Drops x 15 ea.
• Seated Lateral MB Toss x 15 ea.

Strength:

3 Sets: (Every 2 Minutes)

• Overhead Squat x 5 @3311 (3 Sec down, 3 Sec pause, 1 sec up, 1 sec pause)

*Focus on Position NOT LOAD, work for perfect Position down and while holding in the hole.

Skill:

• Minute 1 – 15 Heavy Russian KB Swings (AHAP, or switch to Double Kettlebell Swings if you don’t have adequately heavy bells)
• Minute 2 – 10 Walking Lunges with KB or DB AHAP
• Minute 3 – 12 Burpee Box Jump-Overs 24/20

• 10 Minutes Mobility

• Atomic Drops x 15 ea.
• Seated Lateral MB Toss x 15 ea.

Strength:

A) Every 15 seconds for 4 minutes:

• 1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

*The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this Banded Deadlift Demo

B) 6 Sets: (Every 2 Minutes):

• Clean x 1.1 (rest 10 seconds between singles)

Build over the course of the 6 sets.

B) 8 Sets: (Sets 1-5 = EMOM, Sets 6-8 Every 2 Minutes)

Back Squat

• Set 1 – 40% x 1 rep
• Set 2 – 50% x 1 rep
• Set 3 – 60% x 1 rep
• Set 4 – 70% x 1 rep
• Set 5 – 80% x 1 rep
• Set 6 – 85% x 1 rep
• Set 7 – 90% x 1 rep
• Set 8 – 95% x 1 rep

Skill:

• Run 800 Meters
• 100 Double Unders
• 10 Thrusters 155/105
• Rest 3 minutes

• 10 Minutes Mobility