Warm Up

Run or Row 250m

Dynamic Drills

Then 2 Rounds

  • Hang from Pull Up Bar x 60 seconds (accumulate time if needed)
  • Nose to Wall HS Hold x 60 seconds (accumulate time if needed)
  • Walking Lunge x 1 length

Workout of the Day


Every 2 minutes, for 20 minutes (5 sets) of:

  • Station 1 – Front-Racked Alternating Reverse Lunges x 6-8 per @ 20X1
  • Station 2 – 60 seconds of Strict HSPU x max reps OR PERFECT Push Ups x max reps


Complete as many rounds and reps as possible in 12 minutes of:

  • Power Clean x 5 @ 60-70% of 1RM
  • Burpee Over the Bar x 7
  • TTB x 9 OR Sit Up x 12
  • SA OH Carry x 30m per (AHAP)

-Post number of completed rounds and reps and loads used for PC and SA OH Carry.


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