WARM-UP



Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 15 Banded pull aparts
3) 5-8 Burpee box jumps
4) 12 Dumbbell cleans, alternating arms.

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STRENGTH



Back squats,
Every minute on the minute for 8:00 minutes of: 2 Back squats @ 78%

Front squats,
2 x 3 @ 81%
2 x 3 @ 84%
3 @ 87%
3 @ 90%

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ACCESSORY

4 x 8/8 Bulgarian split squats (hard)

4 x 10 Reverse hyper (hard)

4 x 10/10 Standing 1-arm behind the neck tricep extensions (moderate)

4 x Max reps pull-ups

Sandbag bearhug hold,
accumulate 5:00 minutes of bearhug hold in as few sets as possible.

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(OPTIONAL) CONDITIONING



As many reps as possible in 12:00 minutes of:
10 Power cleans 65/45kg
10 Box jump overs 30/24”
10 Burpee pull-ups