6 workout day? 😉



3 rep Mid-Thigh SQUAT Clean

(Pause for 3 secs at the Mid-Thigh position before sliding back up & finishing… Feel your hammies stretch!)

* Just 15 minutes to go heavy on this

* Do a 50% strict CTB Pull Up set between each set also…

(EX. If you did 10 ctb pull ups last Thursday, then you will do sets of 5 reps between set)



From 0:00 to 3:00 on the clock perform:

40/50 Calories on the Bike for time

* Rest if you finish early

From 3:00-6:00 on the clock perform:

30 T2B & 30 MB Slams (30-35/40-50#)

* Scale to 25 or 20s, rest if you finish early

From 6:00-9:00 on the clock perform:

500m Row for time

From 9:00-12:00 on the clock perform:

1:00 Double Under AMRAP

* If you can’t get at least 30, do singles

Immediately into…

2:00 Strict Handstand Push Up AMRAP

* If you can’t get at least 6/10, do DB Push Press (30’s/45’s)


Should have 5 separate scores for this one and scale so you get at least a few seconds of rest between each section…


We will stagger 4 new athletes in every 3:00 on this one…



Justin VanBeek

Written by: Justin VanBeek

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