Warm Up
Row or Assault Bike 20 Cals
Then 2 Rounds of:
- Squat to Stand x 5
- Prisoner Good Morning x 5
- Box Jump/Step Down x 5
Workout of the Day
Performance
A. 5 Sets
- A1: Power Clean x 1.1.1 – Rest 5-10 seconds between singles
- A2: “Tall” Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and then 2 minutes between sets
B. Complete as many rounds and reps as possible in 12 minutes of:
- CTB Pull Up x 10
- Burpee x 15
- Row or Assault Bike 20 Cals
GPP
A. 4 Sets
- A1: Double KB Front Rack Wall Sit x 30 seconds – Rest 30 seconds
- A2: Russian KBS x 15 (Unbroken) – Rest 30 seconds
- A3: Alt Box Step Up x 10 (24/20″) – Rest 60 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
- Supinated Ring Row x 10
- Burpee x 15
- Row or Assault Bike 20 Cals
