A) 3 Rounds:

1:00 Farmer Carry 53lb/35lb
20 sec Rest

*Change the carry to a static hold, let’s work on grip strength

*Rest 60 seconds between sections A and B

B) 4:00 Running Clock:


Burpee Box Jump
Barbell Sumo Deadlift High Pull
Kipping Ring Dip

*sub Ring Dip with Bench Dip
*Start with 1 rep of each movement. Each proceeding round +1 rep


Strength Deload Week: Fatigue management by reducing the training volume. This increases your ability to maintain the gains you’ve made during the previous training cycle. Intensity shouldn’t drop below 50% at any time.

DeadLift -Deload

3 sets x 5 reps @ 50% of Heavy Single

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

– 90 sec between sets

Strict Pull Up -Deload

3 sets x %50 reps from previous week

– Rest 90 sec between sets

Strength Tip

Deadlift: feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Strict Pull Up: keep your wrists flexed and over the bar, with the thumbs wrapped all the way around. Maintain a hollow position by hanging your feet slightly in front of your body


4 rounds for time of:

15 Box Jumps
Run 400 meters

Men: 30-in. box
Women: 24-in. box

Workout Tip

Scale Box jump height in order to keep you from stepping up. I want you to jump and work on being “explosive”.

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