1) CJ 5X1@80%, rest 60 sec strict, then 1@85, 1@90, 1@95, 1@100, 1@105

2) In 12 minutes:

ME Strict HSPU/Kipping HSPU

30 Double-under penalty for dropping off the wall, may sub push-ups, with a 40 dub penalty and an 8:00 cap


*Alternate strict and kipping sets. So, UB strict set, dubs, UB kipping set, dubs, strict, dubs, kipping dubs, etc…

**You should be keeping track of your numbers from week to week and trying to push the reps up.

3) 7 rounds, each for time:

11 Burpees over bar


7 Thrusters (105/70)
Rest :30 seconds after each round