A) 5 Minutes of quality:

10 Calorie Bike
10 Walking Lunges
5 Strict Pull-Ups
5 Strict DB Press

B) 9-6-3:

Overhead Squat, with Empty Bar




Pause Overhead Squat

5 reps @ RPE 6
5 reps @ RPE 7
5 reps @ RPE 8×2 rounds

Objective: build to an RPE of 8 for 5 repetitions in the Overhead Squat for 2 sets.

Note: the pause is at the bottom of the overhead squat position for a 1 count pause.

Strength Tip

Overhead squat: using a squat rack, place the bar on your back, with your hands in your overhead squat/ snatch grip. Push the bar overhead with your arms locked out, and squat down until the hip crease is below parallel.


EMOM x 12 min:

Minute 1:
20 “Heavy” Wall Balls

Minute 2:
12/9 Calorie Bike

Minute 3:
12 Chest to Bar Pull-Ups

Minute 4:
9 Handstand Push-Ups.

AX: 12/9 Calorie Bike. 12 Ring Rows. 9 DB press

RX: As is

RX+: 4 Muscle-Ups. 9 Strict Handstand Push-Ups

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Each minute station should have 15-20 seconds of rest. Scale repetitions or movements in order to get the necessary rest.

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