Strength
Back Rack Box Step Ups
5×6 @ around 40% of 1rm Back
squat (3R+3L)
000,230,500,730,1000
WOD
12 min AMRAP
6-9-12-15-18-21
SDHPs @40/30 kg
Bar Hop Burpees
1 Round = 162 reps
Peak
Clean
Off Blocks (Above Knee)
2×2@70% of 1RM Clean
2×2@75% of 1RM Clean
2×2@82.5% of 1RM Clean
2×1@87.5% of 1RM Clean
*Stack up plates if you don’t have
blocks
Midline
3×10 Ring lay outs
3x20second hollow holds
3×10 Barbell Rolls
*This is done in a superset, alternating
movements and resting as needed
