Author: Mike Stoodley

For Time: 800m Run 12 Deadlifts 12 Strict Pull ups 600m Run 9 Deadlifts 9 Strict Pull ups 400m Run 6 Deadlifts 6 Strict Pull ups RX = 275/185 *Push yourself with the deadlifts, but the weight should be less than 80% of 1RM *Time cap = 20 minutes...

5x5 Strict Handstand Push-ups *Rest 1 minute between sets Scaled Options *For athletes who do not yet have strict handstand push-ups, scale to a partial range of motion strict handstand push-up. *For athletes who do not yet have the ability to kick up to the wall, work through 20-25...

E3M x 3 Back Squat 10 @ 45% 10 @ 55% Max (up to 20) @ 65% *If 20 reps last time, then add 5 - 10#   For Time: 400m Run 400m Farmer Carry 400m Run *Farmer carry is as heavy as possible (AHAP), while shooting to take no more than 3 breaks.  Also, try...

Every 4 minutes for 6 rounds: 400m Run 10 Bar facing Burpees jump overs AMRAP Power Snatches (135/95) Score = Total Snatches   Accessory work: 1 Round of Crossover Symmetry (Recovery)   +   3 Rounds (Not for time) 10 Pallof Press 20 Weighted Ab mat sit ups 10 Floor wipers 20 Weighted Ab mat sit ups...

E2M x 5 Back Squat 5 @ 55% 5 @ 65% 5 @ 75% 5 @ 80% Max reps (up to 10) @ 85%   E4M x 4 Min 1: KB Sumo Deadlift High Pull (53/35) Min 2: Box Jump (24/20) Min 3: Calorie Row Min 4: Rest   Accessory work: Complete 100 Banded Glute Bridges + 100 (total) Banded...

5x5 Strict Handstand Push-ups *Rest 1 minute between sets *RX+ is  with a 2-sec lower each rep. *Scale to partial range of motion strict handstand push-up. *For athletes who do not yet have the ability to kick up to the wall, work through 20 kick up attempts.   For Time: 100 DB...