30 DU/SU
Then 3 rounds of “Cindy”
5 Pull-ups/Ring Rows
10 Push-ups
15 Air Squats
Then 30 DU/SU


Bully Stretch – 1 min/side
30 Band Pull-aparts (15 from the front, 15 from BTN)
15 Front Rack Banded Presses
15 Reverse PVC Pass-throughs


Alternating KB/DB Bridge Floor Press
(Be sure to keep the core stabilized in the bridge position and not over arch and extend to hold the position)
Alternating and non-alternating KB/DB Floor Press (non-alternating can be performed with legs bent or straight as shown in video)
Supinated grip barbell bent over row


Under a 15 min running clock, perform:
P – 4 – 5 rounds
7 Alternating KB/DB Bridge Floor Press/side
7 Supinated Grip Barbell bent over row
L – 4 – 5 rounds
7 Alternating KB/DB Floor Press/side
7 Supinated Grip Barbell Bent Over Row
F – 3 – 5 rounds
10 KB/DB Floor Press
7 Supinated Grip Barbell Bent Over Row
-Athlete’s choice of weight for both movements
-Start on the lighter side for the supinated rows to Warmup as this grip places a significant amount of tension in the biceps
-Rest as needed between rounds


4 rounds for time – 16 min cap
20 Alternating Pistols (10/side)
12 Hang Power Snatches
10 KB or DB* Deadlifts – 1 KB/DB per hand
P – 95/65, 32Kg/24kg or 70/50
L – Single Leg Touch Downs or appropriate scale, 75/55, 24kg/16kg or 50/35
F – Air Squat, 65/45, 16kg/12kg or 35/25
* Only one head of the DB is required to touch the ground


Level 1: 10 Strict Pull-ups, 5 Strict Pull-ups, 3 Strict Pull-ups
Level 2: 20 Strict Pull-ups, 8 Strict Pull-ups, 8 Strict Pull-ups
Rest up to 2 min between sets

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