Strength A
3 sets 100ft. double bottoms up KB walk, start light and only go up if you can stay perfect

Strength B
Push Jerk: 60/6, 70/5, 80/4, 85/3*5-every 90 sec

AMRAP in 5 minutes:
1 **Strict Pullup
3 Abmat Situps
2 Strict Pullups
6 Abmat Situps
3 Strict Pullups
9 Abmat Situps
…and so on.
**Scale Strict Pull ups with Banded Pull ups – Keep it as Strict as Possible as Long as Possible
Rest 3 Minutes
AMRAP in 5 Minutes
3 Pullups**
3 Pushups
6 Pullups
6 Pushups
9 Pullups
9 Pushups
12 Pullups
12 Pushups
…and so on
** Pullups can be Butterfly, Kipping, or Scaled with Jumping Pullups


BS: Work up to 93% of 1RM and every 60 sec complete 1 rep until failure or 10 sets

3 min. banded ankle distraction e/ leg
12 min. EMOM
E-8 alt. pistols w/ no shoes on
O-4 single arm ring rows/ e/arm

Accumulate 4 min. in Hanging L-sit


Push press: 5 sets of 10 with a 5 sec hold at the end of the last rep.

4 sets:
20 UB KB swings heavier than normal
20 Cal Row
Rest 3 min

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