Ring Muscle-ups / Strict Pull-ups Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken. Strength Option: 4 ROUNDS [...]

6 sets- 2 Dead-Stop Shoulder Press (Build in weight) - Rest 60-90 seconds between sets- GRIZZLY- 3 sets 3:00 AMRAP 24/30 Calorie Row Max 50ft Shuttle Runs -rest 3:00 between sets- * Each shuttle run [...]

GRIZZLY-4:00 on, 2:00 Rest- Partitioned anyway 100 Deadlifts 55/75 M45/65 100 Hang Power Cleans 55/75 M45/65 100 Shoulder to Overhead 55/75 M45/65 KODIAK-4:00 on, 2:00 Rest- Partitioned anyway 80 Deadlifts 55/75 M45/65 80 Hang Power [...]

Every 2:00 (6 sets)- 3 Power Cleans + 3 Push Jerks (moderate-heavy) -complete each set unbroken- GRIZZLY- Open 12.4 12:00 AMRAP 150 Wall Balls 14/20 90 Double Unders 30 Muscle Ups - Repeat from Jan [...]

10 sets- 3 Tempo Bench Press (60- 70%) -rest 60-90 seconds between sets- GRIZZLY- 13-11-9-7-5 Push Up + Renegade Row 35/50 M25/40 -50ft Single Dumbbell Walking Lunge 35/50 M25/40 after each KODIAK-13-11-9-7-5 Push Up + [...]

GRIZZLY- 45 Toes to Bar 45 Power Snatches 65/95 M55/85 45 Toes to Bar KODIAK-35 Toes to Bar 45 Power Snatches 555/75 M45/65 35 Toes to Bar POLAR- 30 Hanging Knee Raises 30 Hang Dumbbell [...]