Warm Up:  Down and Backs 

20 PVC Pass Thru
20 Body Weight RDL 

EMOM x 6 Minutes 

1. 200m

2. 12 -15 Ball Slams (light)

7 sets for Load

• 1 Deadlift 

• 1 Power Clean 

• 1 Hang Power Clean 

• 1 Push Press 

• 1 Push Jerk 

  *Rest as needed between sets

  **Attempt to perform sets unbroken

3 Rounds: 1:30 Stations 
:30 Rest b/t Stations 
No Rest b/t Rounds 

Station 1
:30 Hollow Hold 
then…. 
Max Db Thruster 

Station 2
:30 Squat Hold
then….
Max Box Jumps/ Step Ups 

Station 3
:30 Top of Push Up Hold 
then.. 
Max Jump Rope 

Station 4 
:30 Bar Hang 
then… 
Max DB Bent Row