3 Rounds:
One leg hip thrust 8/8 with 2sec Hold V.1-2
1min Rest between sets.

1+1/4 Front Squats
3RM. Rest 2:00
- Build in weight over the course of 5-6 sets.
- Option: Work up to a moderate set of 5.

4x
7 ring row
5 push up
12 air squat

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Test day #1
20 min ride for avarage watts
(power output)

Assault bike do the following
-click target time
- set for 20 min
Ride for 20 min
- at the end of 20 min the monitor will show you your avarage watts
- WRITE THAT NUMBER DOWN/SCORE IT AS REPS ON THE APP

4 rounds @75% effort + last round fast!
4 Wall Walks
8 Single Arm Hang Power Clean each @50/35lbs
400 Meter Run / Stairs / Row / Ski

Superset
4 rounds;

Kettlebell Glute Bridge Crush Press x 10-12; 2s up 2s down
Rest 1:00
Snatch Grip Pendlay Row x 10;1s hold 2s down.
Rest 1:00

in teams of 3
4 rounds for time of
6 Fatbar front squats
10 m OH lunge walk
- perform both movements before switching athlete.
- everyone performs 4 rounds

10 Rounds, for time:
5 Strict Chest-to-Bar Pull-ups
10 Dumbbell Movements* (70/50#)
15 GHD Sit-ups

*Dumbbell Movements:
Rd 1: DB Push Press
Rd 2: DB Burpees
Rd 3: DB Power Cleans
Rd 4: DB Bench Press
Rd 5: DB Lunge
Rd 6: DB Front Squat
Rd 7: DB Bent Over Rows
Rd 8: DB Snatch
Rd 9: DB Deadlifts
Rd 10: DB Thrusters

Bear complex”
5 rounds
7 reps of
1 power clean
1 thruster
1 back squat
1 behind the neck push press
3min rest between rounds
Add weight every round
Reps must be unbroke tng
Add heaviest weight for score

Every 30s for 8 Rounds
power clean + squat clean @60%

Every 45s for 6 Rounds
power clean + squat clean @70-75%

Every 60s for 4 Rounds
power clean + squat clean @80-85%

Work up to a 10 Rep Max for the Front Squat