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Explosive Sprint Intervals: (12:00) 15/12 Cal Sprint (RX: 4 Rounds — ADV: 5 Rounds) (ATHLETE CHOICE, BIKE OR ROW) *Rest 1:00 After each Set **SCORE = Slowest Round **ALLOW 8:00 TO NORMALIZE HEART RATE Every 5:00 x 5: (25:00) 8 Burpee Box Jump Overs (RX: 24/20) (ADV: 10) 8 Toes to Bar (ADV: 10) 30/24 […]

STRICT PULLING STRENGTH (20:00) — PERFORM ALL OF (A), THEN MOVE ON TO (B) — A) 3×3-5 Weighted Strict Chin Up or Pull Up B) 3x 6-8 BANDED Barbell Bent Over Row 3 Rounds: (20:00) 200 M Run 3 Bar Muscle Ups (ADV: 5 BMU) 200 M Run 12 Deadlifts + 9 Hang Power Clean

PUSHING STRENGTH (20:00) Alternate between the 2 movements (3 sets of each) A) 4-6 Bulgarian Split Squat EACH LEG B) 4-6 Weighted Dips Build to a Heavy, but perfect set of 2 Snatch: (15:00) 5×2 Snatch *Athletes should build — Not Touch and Go METCON: (15:00) 15 Cal Bike 15 Squat Snatch 15/12 Cal Bike

STRICT PULLING: (10:00) 3×3-5 Strict Chin Up or Pull Up Every 2:30 x 5: (20:00 Clock) 5x 3 Clean + 3 Jerk (perform 3 cleans, then do 3 jerks) *Athletes should build — Not Touch and Go Straight into… Deadlift — every 2:30 x 3 (7:30) 5 Reps, building to a moderately heavy set of

Aerobic Base Development: (40:00) 3 Rounds: Run 600 M 20 Push Ups Run 600 M Bike 40/32 Cals OPTIONAL ADDITIONAL WORK: A) Banded Mobility and Soft Tissue Work 20:00

Back Squat & Vertical Pressing: 3X: 5, 6, 8 — (ATTEMPT TO INCREASE 5-10 POUNDS PER SET FROM LAST WEEK) A) Strict Handstand Push Up (Athlete may add deficit to make it more challenging) OR B) Seated Double DB Z-Press *Same format as above. Perform A&B as a superset, but make sure you’re rested in

Explosive Power (10:00) 5×2 Box Jump for Height (Build in height every set) (No Step into the box) EMOM 30: Min 1) 8 Box Jump Overs + 8 V-Ups (RX: 24/20) Min 2) 25′ Handstand Walk + 8 V-Ups (RX: 24/20) Min 3 &4) 30/24 Cal Row Min 5) Rest SCORE = # of Successful

STRICT PULLING STRENGTH (20:00) — PERFORM ALL OF (A), THEN MOVE ON TO (B) — A) 3×3-5 Weighted Strict Chin Up or Pull Up B) 3x 6-8 BANDED Barbell Bent Over Row Every 2:30 x 6 (15:00) ALTERNATE A&B intervals and perform the following for 3 sets each: Interval A: 200 M Run 5 Squat

PUSHING STRENGTH (20:00) Alternate between the 2 movements (3 sets of each) A) 4-6 Bulgarian Split Squat EACH LEG B) 4-6 Weighted Dips Build to a Heavy, but perfect set of 3 Snatch: (15:00) 4×3 Snatch *Athletes should build — Not Touch and Go METCON: (10:00) 15 – 12 – 9 Thruster (RX: 115/75) (ADV:

STRICT PULLING: (10:00) 3×3-5 Strict Chin Up or Pull Up Build to a Heavy, but perfect set of 3 Cleans: (15:00) 4×3 Clean *Athletes should build — Not Touch and Go EMOM 16: Min 1) 6 – 10 Deadlift (RX: 68% of 1 RM) (No heavier than 315/210) Min 2) 8 Burpee Box Jump (RX: