Back Squats w/ pause
4 sets of 5 reps

Tire Flips:
3 sets - Length of building (outside)

3 sets for time of:
250m Row
20 x Wall ball shots
20 x KB swings
Rest 3min.

Double Tabata
Alt.
Shuttle Run
Plank Hold

For max reps:
90s of strict pull ups
Rest 90s
90s of strict HSPU
Rest 90s
60s of strict pull ups
Rest 60s
60s of strict HSPU
Rest 60s
30s of strict pull ups
Rest 30s
30s of strict HSPU

Against a 8min running clock for max reps:
Row 1000m
Wall ball shots

Split jerk
5x5
Clean the bar at start of each set

deadlift 6x6x60% 1min rest

30 abmat sit ups
30 push ups
30 abmat sit ups
30 pull ups
30 abmat sit ups
30 cal airbike
30 abmat sit ups

Buy In
50 Double Unders

5 Rounds for time:
6x10m Shuttle Run
12 Burpees
15 Knee-to-elbows

Buy Out
100 Double Unders

Strict press 5×5 @ 60%

Use that connective tissue to your advantage. Squeeze every muscle in your body, every rep. No lean back upright bench pressing either, we’re looking for this to translate into the jerk. Same idea as the squats, be FAST.