Warm up

800m Group run



50ft monster walk

30” wall sit with band around top of knees

8 back squats with band around top of knee

8 scorpions



5RM back squat 

**increase weight by 5lbs from previous 5RM



“For Time”(10’ Time cap)

100 wall balls

50 pull ups


rest 2’


3 RFT (10’ Time cap)

20 alt. pistols

10 power cleans 115/85




Pull ups

L1 banded pull ups

L2 ring rows



L1 pistol on a box

L2 pistol with band underneath butt

L3 pistol to a box


Power cleans

L1 105/75

L2 95/65

L3 75/55

L4 45/35