400M jog

3 slow rounds

5 strict Pullups

10 goblet squats 53/35


1 min quads

1 min lats



2 squat cleans + 3 Front squats @55% of front squat max


For time


Medball squat cleans 20/14

100M sprint with medball after each round

-Extra skill

EMOM X 8 mins

6-8 CTB/butterfly/kipping Pullups

Or workout on pullup technique

-Extra strength

3X8 lunges per leg

*heavier than last week

-Extra conditioning

For time

800M run

Rest 3 mins

400M run

Rest 2 mins

200M run

-Extra mobility/stability

1 min bench shoulders

400M walk with 45# plate OH