GRIZZLY– 300ft Front Rack Carry 35/50 M25/35
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs 20/24
-into-
300ft Front Rack Carry 35/50 M25/35

KODIAK- 300ft Front Rack Carry 25/35 M20/30
-into-
5 Rounds
10 Pull-Ups
10 Box Jumps Overs 16/20
-into-
300ft Front Rack Carry 25/35 M20/30

POLAR– 300ft Farmer Carry (moderate)
-into-
5 Rounds
10 Ring Rows
10 Box Step Ups (20/16)
-into-
300ft Farmer Carry (moderate)

SKILLS AND DRILLS – Toes to Bar: Week 3, Day 1
– Advance: 5 sets (10:00)
8-10 Kip to Chair Position
5-8 Strict Toes to Bar
– Intermediate: 5 sets (10:00)
6-8 Kip to Chair Position
5-8 Strict Knee Raise + Extension
– Beginner: 5 sets (10:00)
5 Kip Swings + Knees up
5-8 Strict Hanging Knee Raise
-Alternative Option: 5 sets (10:00)
10 Suitcase Sit Ups
20-30-second Dead Hang (Pull Up Bar)