A) 4 Min Running Clock:

4 Hand Release Push-Up
10yd Bear Crawl
40yd Sprint
3 Burpee Box Jump Over 30”/24”

B) Gymnastic Work:

Accumulate 1:30 in an L-Sit

– Rest 10 sec between attempts

* Rest doesn’t count toward time


Strict Press

A) 1 set x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 3 reps @ 90% of set A
C) 1 Set x 6 reps @ 85% of set A

Objective: match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement


12min AMRAP:

50 Wall Balls 30/20#
100 Double-Unders
50 calories Row
100 Double-Unders

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