Friday

Every 2:30 x 4 Sets

3 Reps @ 70%+

3 Seated Vertical Jumps

For Time: 17 min cap

35 Pull-Ups

30 Deadlifts

25 Box Jumps

30 Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion

Barbell: 225/155lb, 102/70kg

Box: 24/20”

Active:

For Time:

15 Pull-Ups

30 Deadlifts

25 Box Jumps

15 Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Barbell: 155/105lb, 70/48kg

Box: 24/20”

Lifestyle:

For Time:

35 Ring Rows

30 Deadlifts

25 Box Step-Ups

30 Ring Rows

25 Deadlifts

20 Box Step-Ups

Load: 95/65lb, 43/30kg

Box: 24/20’’

Starting @ 1:30, Perform 3 Bar Facing Burpees EMOM Until Completion