Warm-up: 3 Sets: Run Block, 10x DB push press, 10x Kipping Pull up, 5x Burpee.
Strength: Strict Press 5×5 75% of 1 RM. increase weight slightly from last week (about 2.5-5%).
Stamina: 4 Rounds, not for time: 16x Double arm KB Clean and Jerk, 25m Bear crawl, sandbag drag. 12x weighted Strict Pull up.
- 2x Double under (42-36-30-24) / 3x Single Unders: (63-54-45-36)
- Wall Ball (20/14)
- Toes to bar
- Run the Block.
Cool Down: 4 Sets: 20 Hollow Rocks, Rest Between Sets.