20 rounds of:
5 pullup
5 pushup
5 situp
5 squats

100 pull ups
100 push ups
100 sit ups
100 squats

50-40-30-20-10

Double Unders
sit up

LAST DAY Leg Strenght

Backsquat

• 60% 5 reps
• 70% 5 reps
• 75% 5 reps
• 75% 5 reps

Complete as many reps as possible in 9 minutes of:
2 Power cleans
2 Shoulder to overhead
4 Power cleans
4 Shoulder to overhead
6 Power cleans
6 Shoulder to overhead
Etc., adding 2 reps to each exercise each round. Use a 60/40 kg barbell.

Power Jerk + Split Jerk x 4

WL
Build to a heavy set of 3 Front Squats

Conditioning
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, no rack
Min 2: 70 Double Unders
Min 3: 7-10 Pull ups

15 min amrap

• 10 wallball
• 10 pullups
• 10 box jump burbees 20"
• 10 t2b
• 10 kb swing 32kg

8-8-8 low bar

12-9-6 reps with 135lbs of
Lunges rack squat
Front squat
Back squat
100 double unders