• Dynamic Warm Up

Strength:

3 Sets:(Every 2 Minutes)

• Front Squat x 2-3

3 Sets: (Every 2 Minutes)

• Back Squat x 2-3

Skill:

Choose from the list (Try to perform 3 of these tests, DO NOT TRY TO PERFORM ALL)

• 1 Mile Run For Time
• 400m Run For Time
• Max Reps 2 Minutes Double Unders
• Max Unbroken Double Unders (3 Attempts)
• 1 RM Bench Press
• Max L-Sit
• Max Unbroken Handstand Push Ups (Strict/Kipping)
• 3 RM Weighted Ring Dip
• 3 RM Weighted Pull Up (No Wt. Vest)
• Max Unbroken Pull Up
• Max Distance Standing Broad Jump (3 Attempts)
• Max Unbroken KB Swings
• Max Rep Push Ups in 2 minutes
• Max Rep Sit Up in 2 Minutes

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

5 Sets: (Every 3 Minutes)

• 3/6 Front Squat/Back Squat @ 90% of 1RM Front Squat

Skill:

Choose from the list (Try to perform 3 of the tests, DO NOT TRY TO PERFORM ALL)

• 1 Mile Run For Time
• 400m Run For Time
• Max Reps 2 Minutes Double Unders
• Max Unbroken Double Unders (3 Attempts)
• 1 RM Bench Press
• Max L-Sit
• Max Unbroken Handstand Push Ups (Strict/Kipping)
• 3 RM Weighted Ring Dip
• 3 RM Weighted Pull Up (No Wt. Vest)
• Max Unbroken Pull Up
• Max Distance Standing Broad Jump (3 Attempts)
• Max Unbroken KB Swings
• Max Rep Push Ups in 2 minutes
• Max Rep Sit Up in 2 Minutes

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) Take 12 minutes to build to today’s heavy:

• Push Press + Push Jerk

B) 4 Sets:(Every 2:30)
Back Squat

• *Set 1 – 6 reps @ 65%
• *Set 2 – 4 reps @ 75%
• *Set 3 – 2 reps @ 85%
• *Set 4 – Max Reps @ 83%

*Max reps sets terminate with any excessive pausing at the top of the lift. No more than 2 seconds at the top of the lift to breathe, brace and start descent for the next rep.

Skill:

• 10 Minutes Mobility