A. 9-6-3 Deadlifts, Chest-to-Bar Pull-Ups, and Bar Facing Burpees
9-6-3 Reps for Time:
– Deadlift @ 120/60 kg
– Chest-to-Bar Pull-Up
– Bar Facing Burpee
*Performance > Deadlift – 150/90kg
B. 12 minute EMOM of Pull-Ups, Assault Bike, and Clean and Jerks
Every 1 minute for 12 minutes (4 rounds):
Minute 1
– 10 Pull-Ups
Minute 2
– 14/10 Calories of Assault Bike
Minute 3
– 8 Clean and Jerks
*Clean and jerk – Fast and snappy, weight by feel
Performance > Pull-ups – 10 TTB + 1 BMU
C. 22-16-10 Box Jumps and Handstand Push-Ups
22-16-10 Reps for Time:
– Box Jump 61/51 cm
– Handstand Push-Up
