1) Find a max 3 position clean + 1 Jerk (High-hang, hang, floor)

2) 3RM Pause FS

3) 5 rounds:

400m run

3 rope climbs

30 KB Swings


If you haven’t done all of the Skill Wod work. Choose a day and complete wearing a HR monitor. Take note of total session time, average HR, max HR, and calories for session.


Run 5k at HR ≤ 155 BPM, then go eat a lot of food.