1. Movement Prep/Activation
2:00 Jump Rope
-into-
3 sets:
10 Overhead Walking Lunges + Pass Through (PVC Pipe)
10 Dynamic Squat Stretches
-into-
2 sets: (empty bar)
3 Snatch Push Press
3 Overhead Squats
3 Snatch Balance

2. Strength
Build to a heavy single Snatch Balance

3. Workout Prep
2 Rounds:
5/4 Calorie Assault Bike
4 Box Step Up

EMOM 20

Teams of 2

Row 10 Cals

AMRAP Burpees

14 CAP
4 Rounds

RX
16/13 Calorie Assault Bike
25 Box Step Ups (20/16)

RX+
20/16 Calorie Assault Bike
25 Box Step Ups (24/20)

Scaling Ideas:
Reduced Cals
Reduced Box Step Up

14 CAP

4 Rounds
25/20 Calorie Assault Bike
25 Box Step Ups (24/20)

Max UB WBS (20/14)

3 Rounds:

5 Tempo Pullups (3sec up, 3sec Hold, 3sec Down)

Accumulate 10 Strict Pullups (banded, regular, weighted, L-Sit, etc...)

• 1 min Calf Smash (each)
• 1 min Foam roll Hamstrings
• 1 min Barbell quad smash (each side)