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Strength : Deadlift
a)12 Minutes to find a 3 rep max in minimum 4 sets
b) then EMOM 4m : 6 reps @ 70% above


12 Toes to Bar
12 Overhead Squat 95/65



Core: 10 minutes, 1 min each movement

  • Barbell rollouts
  • Windshield wipers
  • Rest
  • Hollow rocks
  • Supermans
  • Rest
  • Weight Situp with toss (against wall, feet touching wall, must hit wall and catch before going down)
  • Seated press, feet off color
  • Rest
  • Burpees


Conditioning: 24 Minutes, 1 min each movement

2 Rounds

  • KB Swing (oh)
  • Gobelt Squat
  • Rest
  • Plank Push-ups
  • Forearm Plank
  • Rest
  • Lunges
  • Pistols/jumping squats
  • Rest
  • Burpees
  • KB Sumo DL HP
  • Rest
  • Toes to Bar
  • Jumping Pull-ups
  • Rest


The Program

1. Strength and WOD

2. Low Bar Back Squat
-1st 4 sets all done EMOM style
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then E2m
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3. EMOM 12m
O: 5 Strict HSPU, hardest able
E: 1-5 Strict MU or hardest able

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