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 [...]

GRIZZLY- Teams of 2 800m Run (together) -into- 120/150 Calorie Row 150 Floor Press 80/115 M65/95 * Both athletes work at the same time in [...]

STRENGTH - Deadlift (Wave 4): Tempo Deadlift 4s down – 5-3-1, 5-3-1 @ 70–80–85%) Post: 3 Sets of 12 Dumbbell Floor Press GRIZZLY- 2:00 AMRAP [...]

STRENGTH -Back Squat (Wave 4) 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90% Post: 3 Sets of 12 Seated Banded Rows GRIZZLY- 15:00 AMRAP 10-15-20. [...]

GYMNASTICS: Pressing (Week 5) 8 minute EMOM Level 1: Odd minute: Complete 35% of your 1 rep max effort from week one of wall walks [...]

Skill Focus (Split Jerk) Split Jerk Footwork Drill (3x3) Pause Split Jerk (3x2 @ light/moderate) GRIZZLY- For Time: 30 Burpee to Bar (6in) -straight into- [...]

STRENGTH - Snatch Complex: Snatch + Overhead Squat: 4x3 (2 Snatch + 1 OHS) @ 75% Post: 3 Sets of 12 Barbell Curls (for elbow [...]

GRIZZLY- 4 Sets- 3 Min AMRAP 400m run 5 Strict Pull Ups Max rep strict handstand push-ups in remaining time Rest 1 minute between each [...]