A) 2 Rounds:

200m Row
10 Close Grip Push-Ups
10 Ring Rows
10 Step-Ups, on a 20-inch box

B) 2 Rounds:

4 Strict Press, with an empty bar
8 Barbell Lunges
4 Split Jerks



3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight.

Strength Tip

Stand with your feet under your hips, grab the bar with a grip that is slightly outside your shoulders. Squeeze the bar and press the bar overhead as you push your head back to maintain a straight bar path.




21-15-9 For Time:

Deadlift, 225#/155#
Handstand Push-Ups

RX: 225#/155#

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.

Deadlift: select a weight which the athlete can complete in no more than three sets per round with short breaks
Handstand Pushup: athletes should complete each round of HSPU in 3 sets or less per round, reduce repetitions. For athletes without HSPU, scale to Dumbbell Press.

Leave a comment

Your email address will not be published. Required fields are marked *