Back Squat: Build to a Heavy Single GRIZZLY- For Time: 40-30-20-10 Box Jump Overs 20" 20-15-10-5 Stick Sit Ups Or GHD Sit Ups KODIAK- For Time:40-30-20-10Box Jump Overs 16"15-12-9-6Stick Sit Ups Or GHD Sit Ups [...]

Deadlifts: - Heavy Single (10-12 minutes) GRIZZLY- 21-15-9 Double Dumbbell Clean and Jerks 35/50 M25/40 50ft Double Dumbbell Front Rack Walking Lunge KODIAK- 21-15-9Double Dumbbell Clean and Jerks 25/35 M20/3050ft Double Dumbbell Front Rack Walking [...]

Every Minute (10:00) 5 Power Snatch (+15 lbs total from week 2) - Use lightweight that can be cycled smoothly for 5 Touch and Go reps GRIZZLY- For time, partition any way: 1600m Run outside [...]

Bench Press: - Heavy Single GRIZZLY- 5 rounds: 200/175m Row 10 Burpee over Rower 15 Wall Balls 20/30 KODIAK- 5 rounds:150/175m Row8 Burpee over Rower15 Wall Balls 14/20 POLAR- 5 rounds:125/150m Row10 Sprawls15 Wall Ball

GRIZZLY- 4 Rounds on the 3 min 2 Rope Climb 12 KB Sumo Deadlift High Pull 35/53 12 Alternating DB Press 35/50 M25/40 -Max Burpees in remaining time KODIAK- 4 Rounds on the 3 min [...]

GRIZZLY- Every Minute (20:00) Minute 1 - 50 Double Unders Minute 2 - 3 Snatch 95/135 M75/105 Minute 3 - 8x25ft Shuttle Run Minute 4 - 15 GHD’s Or Stick Sit Ups KODIAK- Every Minute [...]