Listen to beep and run. This will be retested so take note of your score and level.

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5x2 Back Squat (build up to heavy 2rep but NO MAXES!)

• Rest as needed

5 rounds:

In 4min:

• 500m Row
• 15 Rower Over Jumps
• Max Reps Strict Pull-ups in time remaining

90s. REST between rounds

Write down the total number of pull-ups.

"Monster mash”

For time
27-21-15-9 reps of:
Wall Balls
Burpee to target

Rest 5min

3 Rounds of:
14 Handstand Pushups
7 Deadlifts 150/110kg

Rest 5min

5 Rounds of:
50 Double Unders
10 Push Press 50/35kg

Bicep curls 3x8 AHAP
-3 sec lowering phase in every rep
-rest 60 sec

Back squat 6x5 @ ~ 80%

AMRAP 10:
2-4-6-8 … etc.
Box jump-overs (20/24 in)
Burpees

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High-intensity conditioning with increasing volume
Legs and breathing will fatigue quickly
RPE 8–9:Hard effort, but stay in control
Coach tip:
Start steady — volume builds fast
Keep a consistent rhythm on both movements

Push jerk
For load
5-4-3-2-1
go every 3 min
- add 1-3kg to last time 16.4.

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Goal & Intensity:
-Build strength and explosive power in the overhead push.
-Execution: Every 3 minutes, perform 5-4-3-2-1 reps of Push Jerk, increasing the load each round.
-Progress: Add 1–3 kg from your last session (16.4.), if it feels good.
-Tip: Use a quick dip and drive – strong lockout overhead.
RPE: 8–9

7 x every 3 min
3 reps @ 76-80% of 3 RM

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Stimulus:
Develop explosive power with consistent technique
Transfer clean movement into heavier loading
RPE 7–8, Heavy but sharp, no missed lifts
Coach tip:
Drive vertically before moving your feet
Recover with control before the next rep

Find 3RM in 22 minutes