21-15-9 reps for time
Burpee over the bar
Thruster 50/35

4 rounds for quality:

• 3 x overhead squat
• 6 x front squat
• 9 x back squat
• 12 x GHD sit-up or weighted sit-up

Work:rest 1:2. Use 70-80% of 1RM overhead squat. Using squat rack is recommended.

Back Squat 7-6-7-6

-2-3 min rest between.

2-3 rounds:

• accumulate 30 + 30sec pallof press isometric hold
• rest 30sec
• accumulate 30sec hollow hold
• rest 30sec
• 30 + 30m suitcase carry
• rest 60sec

5 x 5 @ 60%
3 sec pause at the bottom and NO full extension at the top!

3 rounds for time

• 30 Air squat
• 3 Muscle up
• 10 Hang power clean 50kg/35kg

Time cap: 10min

4 x 6 bench press

• leave one rep in the tank
• rest 3-4 min btw sets

Practice Ring or Bar Muscle Up for 20min

• If you can do both even when your muscles are sore, then you can do 3-5 reps every 90s. for 15min

Rest & Recover

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

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Scaled & Foundations
Burpees to target instead of burpee pull-up
Thruster: Prioritize technique and confidence over max weight

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