6 Deadlifts @ 6.5/10 RPE
6 Deadlifts @ 7/10 RPE
6 Deadlifts @ 8/10 RPE
6 Deadlifts @ 9/10 RPE

3 Front Squat @ 70% (OR 7/10 RPE) 1RM Clean
3 Front Squat @ 80% (OR 8/10 RPE) 1RM Clean
3 Front Squat @ 90% (OR 9/10 RPE) 1RM Clean
3 Front Squat @ 95-100% (OR 9.5-10/10 RPE) 1RM Clean

TARGET SCORE
SCORE = TOTAL Reps each set

Target Reps each set: 27+ (aka 15+ toes to bar)

Minimum Reps before scaling: 20 (aka at least 8 toes to bar)

STIMULUS and GOALS
How to Pace: SPRINT, GRIND, RECOVER and REPEAT. That's the recipe for success on this interval. Goal is to set the bar high and try to stay consistent. You need to have to push the pace on the Burpee Box Jumps so you have a good amount of time to do max effort Toes To Bar each round. Sometimes small sets and less rest can add up to more reps on the Toes To Bar.

How it should Feel: GASSY & GRIPPY! Max effort toes to bar after the burpee box jump povers will tax the forearms faster than you think. During the rest be sure to shake your arms out. This will tax you for sure.

WORKOUT STRATEGY & FLOW
Burpee Box Jumps: We want a solid, fast pace. Stay low, Don’t stop moving and if the jump down is causing you to over rest then start stepping down off the box. Goal should be to finish the reps in sub 60 seconds.

Toes To Bar: Depending how much time is left we need to be smart with volume. If under 30 seconds then hold on and try to hit 15+ reps.

SCALING (AKA 45+ Masters Rx)
The SCALING aim should allow for at least 30 seconds of Toes to Bar.
Scaling option to finish near the target score:
5 Sets
AMRAP 1 Minute 30 Seconds
10 Burpee Box Jumps (24"/20")
Max Effort Toes To Bar
-rest 1 Minute 30 Seconds-

7 Single Arm DB Strict Press: (Moderately Heavy) (each side)
10 Push Press AFAP (95/65#)
-Rest as Needed-
7 Single Arm DB Strict Press: (Moderately Heavy) (each side)
10 Push Press AFAP (95/65#)
-Rest as Needed-
7 Single Arm DB Strict Press: (Moderately Heavy) (each side)
10 Push Press AFAP (95/65#)
-Rest as Needed-
7 Single Arm DB Strict Press: (Moderately Heavy) (each side)
10 Push Press AFAP (95/65#)
-Rest as Needed-
7 Single Arm DB Strict Press: (Moderately Heavy) (each side)
10 Push Press AFAP (95/65#)

*AFAP: As fast as possible.
-Try to take no longer than 10-15 seconds to transition from the first movement into the second movement. You can take your 60-90 seconds of rest at the end of each set before moving back to movement one.