STRENGTH - Skill Focus (Split Jerk): Tall Split Jerks (3x3) Jerk Balance (3x3 @ bar/light weight) GRIZZLY- Teams of 3 15:00 AMRAP 10 DB Box [...]

Snatch: Build to a new 1RM Post: 3 sets of 8 Bent-over Barbell Rows GRIZZLY- 2 sets 6:00 AMRAP 8/10 Calorie Air Bike 8 Power [...]

GRIZZLY- 6 Sets- 400m Run w/ Decreasing Rest After set 1 = 2:30 rest After set 2 = 2:00 rest After set 3 = 1:30 [...]

STRENGTH -Deadlift: 4x2 @ 70% Post: 3 sets of 10 Dumbbell Bench Press (light/moderate) GRIZZLY- 6 sets 1:00 AMRAP 5 Burpee over Bar 8 Overhead [...]

GRIZZLY- 5 RNDS 400 M Run or Row 10 DB Push Press 35/50 M25/40 20 Single DB Step Up 20” KODIAK-5 RNDS 400 M Run [...]

STRENGTH - Snatch Balance (2x2 @50%) Sots Press (2x5 light) GRIZZLY- 21-18-15-12-9 Toes to Bar 7-6-5-4-3 50ft Shuttle Run KODIAK-18-15-12-9-6 Toes to Bar 6-5-4-3-2 50ft [...]

STRENGTH - Split Jerk (5x2 @ 65-70%) Focus: Foot position, posture, bar speed GRIZZLY/KODIAK- 8 Rounds 30 seconds Max Burpees -rest 30 seconds- 30 seconds [...]

Back Squat (Wave 5) 3-2-1 @ 78-88-93%, then 3-2-1 @ 83-88-93% Post: 3 sets of 10 Chin-Ups (weighted or tempo) GRIZZLY- 2 Sets 6:00 AMRAP [...]

Deadlift (Wave 5) Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93% Post: 3 sets of 10 Dumbbell Seesaw Press GRIZZLY- 5 Rounds 12/15 Calorie Air Bike 12 [...]

GYMNASTICS- 8 minute EMOM Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of Ring Rows Even minute: 30 [...]