Every 2 minutes, for 16 minutes (8 sets of):
10/7 Calorie Echo/Assault Bike @ HARD Effort
1 Power Clean @ 50+%

Four sets of:
6 Back Squats
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Four sets of:
5 Deadlifts
Rest 2-3 minutes between sets
*Start at 65% and make small jumps each set.

Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
Max Box Step Ups (20") in the remaining time.
Rest 60 seconds between sets and repeat for 4 total sets.

Rest day

60 min massage

3 sets of front squat

1. 9 rep
2. 6 rep
3. 3 rep

3 Rounds @ 3/2/1 RIR

8-10 Standing barbell curl*
8-10 Lu raise
8-10 Incline rear delt raise

• Use an EZ curl bar if available

AFAP x 5

40m sled sprint (ssled + 10kg)
20m SB carry
20m zercher carry 80kg

Bench press 4-4-2-3

Squat clean
5x3

5 rounds for time of:
35/30 Cal. Row
30 box jumps 24/20"
30 wall-ball shots 9/6kg

10 rounds for time of

• 200-m run
• 10 dumbbell overhead squats

♀ 35-lb. DB ♂ 50-lb. DB

Share your at-home modifications and times in comments.

mobility