1. Warm-Up
Row 500m
25 Gymnastic Kips
Walk 50′ on your hands
Spend 45 seconds in a handstand

2. Lift
1×6 at 60%
1×5 at 70%
1×4 at 80%
1×1 at 90%
These sets are designed to be touch and go.

3. MetCon
Deadlifts 225/155
Handstand Push-Ups


1. Warm-Up
Row 500m
25 Gymnastic Kips
Spend 45 seconds in a Plank

2. Lift
Deadlift 5x5

3. MetCon
DB Strict Press


4. Side Work
5 Rounds
15 Toes to Bar
5 Squat Clean and “Thruster Jerk” 155/105lbs
Rest 1 Minute
For those of you unfamiliar with the thruster jerk, we’re just asking you to continue up from the front squat without stopping, and to drop back under the bar like a push jerk before locking out. Be conscious of keeping your midline tight as you pass from the front squat to the jerk, we see a lot of overextension in this movement that can be fixed easily.