2-4-6-8..
Ring Dip
Pull Up
Box jump

Run 1 mile for time

12 EMOM
1. 5-10 kipping pull-ups
2. 10-15 push-ups

Seven sets of sevens.

Warm Up
3 Rounds:
1:30 Machine
10 Inchworms
20 Glute Bridges
10 Deadlifts
*Increase deadlift weight each round

Leonardo
21-15-9
Deadlift (225/155)
Burpee Over Bar
-Rest 5:00-
15-12-6
Deadlift (275/185)
Burpee Box Jump over 24"/20"
-Rest 5:00-
12-9-6
Deadlift (315/225)
Burpee Box Get over 48"/40"

Scoring: Time

Athletes Notes

TARGET SCORE
Target Timet each set: 4-5 Minutes

Time Cap each set: 7 minutes

STIMULUS
High intensity is what we want. Big sets on deadlifts and moderate pace on burpees.

The weights go up and burpees only get harder so be smart about the deadlifts and listen to your body.

WORKOUT STRATEGY & FLOW
For the deadlifts the goal for the first workout is as close to unbroken sets as possible. After this, look to break reps up into 2-3 sets to maintain intensity.

The height and difficulty on burpees increase but your pacing should stay moderate. Don’t blow up and lose the aggressiveness on the barbell. Empty the tank on burpees on the last set of each workout

Make sure if you are stepping up on the burpees you alternate legs to save your back.

SCALING
Scale to finish near the target score:
21-15-9
Deadlift (155/105)
Burpee Over Bar
-Rest 5:00-
15-12-9
Deadlift (185/125)
Burpee Box Jump over 20"/16"
-Rest 5:00-
12-9-6
Deadlift (225/155)
Burpee Box Get over 30"/24"

Accessory
3 Sets
10 Weighted pull ups (light/moderat)
15 Hammer Curl (moderate) (R/L)
20 step up to step back lunge with Bear Hug Sandbag OR Medalll

AMRAP 17'

5 Strict T2B/K2E
5 Strict Pull up
6 KB Double KB DL
6 Double KB Russian swing
30" Weighted plank

Hand Release Push Ups- 10reps
Sprint 100m
Plank core Hold- max reps

"For Time
400 meter Run
15 Clean-and-Jerks @60/40kg
3 Rope Climbs
400 meter Run
12 Clean-and-Jerks
2 Rope Climbs
400 meter run
9 Clean-and-Jerks
1 Rope Climb

TC:16'"

Squat clean 3-3-2-2-1-1
Ring row 4x10

"Mini Murph"

1-mile Run

100 Push-ups

200 Air Squats

1-mile Run