A)
DB Squat Jump + Box Jump
4 x 3. Rest approx 1:00
- 1 Squat Jump + 1 Box Jump = 1.

B)
Hang Power Clean
5 x 2 every 60s.
- Option: Dumbbells
- Final week of these two!

AMRAP 6:00
4 Devil's Press @50/35lbs
5/4 Cal Bike/Row/Ski

Rx+: 27.5kgs/45lbs

POST WORKOUT STRENGTH

Deadlift
7x3

• Use the Same Mod-Heavy or Heavy Weight for All Sets
• Week 3 of 6
• RPE 8

Push Jerk
10-8-6-4-2+. Rest 2:00
- Goal: Build to a heavy 2+ (AMRAP) set. Goal of this to perform 2-5 reps with a heavy load, not necessarily a max.
- Option: Technique work with moderate weight and 3-5 reps per set

For time:
500/400 Meter Row
40 Hang Muscle Cleans @42.5/30kg
30 Toes to Bar
20 Burpees

• Rx+: 10 Ring Muscle-ups to finish the workout!

5 x 3:00 work; 1:00 rest
15 Supinated Barbell Rows @42.5/30kg
30 Russian Swings
45 Double Unders
Remaining time Cal Row/Bike/Ski

• Each round has a 3:00 cap. So 3:00 work, 1:00 rest
• Goal is consistent output all 5 rounds and a sub-max effort.

Push Jerk
Build to a heavy 2 over 6 sets.
- Sets of 4,3,2,2,2,2
- Option: Technique work with sets of 4-6 reps

Back Squat
5-4-3-2
Rest 2-3mins

• Start Moderate-Heavy and build to Heavy

Deadlift
5-4-3-2reps

• Start Moderate-Heavy and build up to or beyond the workout weight.
• RPE 8

PERFORMANCE
EMOM x 12 MINUTES
MIN 1 - 5-7 Strict Handstand Push-Ups @ deficit/floor/max 2 pads
MIN 2 - :40 Mixed Grip KB/DB Hold @ moderate
MIN 3 - Easy jog/walk/½ stairs

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FITNESS
EMOM x 12 MINUTES
MIN 1 - 5-7 Box Piked Push-Ups @ deficit/floor/as many pads as needed!
MIN 2 - :40 Mixed Grip KB/DB Hold
MIN 3 - Easy jog/walk/½ stairs

• Hold 1 KB/DB Overhead + 1 KB/DB Front Rack.