3 sets x 3 Back Squats (85- 90%) -Complete a set every 2:45- GRIZZLY- 4 sets: 30 Wall Balls 14/20 -2:00 recovery Bike/Jog between sets- -straight into- 4 sets: 15 Burpee Box Jump Overs 20/24 [...]

BAR MUSCLE UPS: WEEK 4: 8-minute EMOM [30 seconds of MAX effort in each minute] GRIZZLY: Even Minute: 30 seconds of max Bar Muscle Ups Odd Minute: 30 seconds of max Hollow Rocks KODIAK: Even [...]

6x 3 Power Cleans + 2 Front Squat + 1 Push Jerk (Unbroken, build in weight) -Complete a set every 2:00- GRIZZLY- 100-80-60-40-20 Double Unders 30-25-20-15-10 Stick Sit Ups KODIAK- 75-60-45-30-15 Double Unders 25-20-15-10-5 Stick [...]

GRIZZLY- Partner 1:  21-15-9 DB Bench Press (on medball) 35/50 M25/40 Step Ups 20/24 Partner 2: max cal row or bike- switch when partner 1 is done Partner 1: 21-15-9 Push Ups Single DB Step [...]

Happy November! BAR MUSCLE UPS: WEEK 3: 6 rounds, every 90 seconds complete: • GRIZZLY: 4-7 Bar Muscle Ups • KODIAK: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups • [...]

4 sets x 4 Deadlifts (85%) -Complete a set every 2:30- GRIZZLY/KODIAK- 5 sets 2:00 AMRAP 200m Run Max V-Ups -Rest 1:00 between sets- POLAR- 5 sets 2:00 AMRAP 150m Run Max Sit Ups -Rest [...]