22 minutes to complete parts A and B

A. Front Squats – Reps 4-3-2-1
(increase weight each set to tough single, ending around 90% max)

B. Squat Clean Thruster
Work to challenging single

C. AMRAP 14 min:
Complete first round at lighter loading, and then increase weight for second round.
See levels below

25 Front Squats
50 Double-unders (100 singles)
10 Burpee Pullups (L3 Ring Muscle-ups)
25 OHS
50 Double-unders (100 singles)
10 Burpee Pull-ups (L3 Ring Muscle-ups)

L1 – 75/45, then 95/55, Burpee Pull-ups
L2 – 85/55, then 110/70, Burpee Pull-ups
L3 – 95/65, then 135/95, Ring Muscle-ups



A. Bench Press – 5 x 3
***Two progressive sets then 5×3 at the same weight
***Increase weight following week when you make all 5×3 with same load

B. Alternate Movements x 4 sets each:
***Increase weight following week when all four sets are in the 6-9 rep range
(with the same weight for all sets)

Deadlifts x 6-9 reps
Rest 1-2 min
One-Arm Strict DB Press x 6-9 reps per arm
Rest 1-2 min

C. EMOM x 10 min:
5 DB Hammer Curls + 5 Push-ups on DB’s
In any remaining time, complete max reps Air Squats


1019 Garnet Ave
San Diego, CA 92109

Phone Number: