Warmup then:

EMOM for 6 mins:

Strict Pullups

Absolutely NO kipping!

Set your fixed number and stay with that number – weighted if possible.


20 mins to build up to a heavy weight from the racks of:

1 Front squat followed by 1 Push Jerk or Split Jerk

there should be a pause with a hand adjustment, if needed, between the 2 movements.

Absolutely NO thrusters!


AMRAP in 9 mins:

10 alternating lunges (back knee must touch the floor. No step backs!)

5 Deadlifts – 225/155

ADV – 275/185