200m Run then 2rds of:

2 1 and ¼ Front Squats

3 Thrusters

4 Back Squats

5 Strict Press

6 Ring Row


Every 2:30 x 10min (4 sets) 2 Front Squat + 3 Back Squat

*Perform 2 front squats, rack the barbell, and immediately begin 3 back squats with the same weight. Last week you had 3 + 4, so take a look at your numbers and try to increase.


No Rx today. It’s a chance to work on some skills and try different weights.

Every Minute on the Minute for 20min:

1- Pull-ups or Chest to Bar Pull-ups x 6-10 reps

2- Dumbbell Clusters x 5-8 reps

3- Handstand Hold x 20sec + Max Reps Double-unders in remaining time

4- Rest

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