ATHLETE

A. Push press 4×4 @80-85%

B. AMRAP 8 minutes
5 Deadlift (225/155)
5 Burpee Muscle-ups* or 5-8 Burpee Pull-ups or Burpee Jump Pullups

C. Optional Cashout
3-5 Rounds
Sprint* 100m – start lying face down on the ground
Rest 2-3 minutes
Please make sure you are properly warmed up for this–no pulled hamstrings, calves etc!

COMPETITOR

A. Clean and jerk 6×3 @70-75% – Drop and reset each rep
Full squat clean and split jerk. Work up based on feel.

B. Push press 4×4 @80-85%

C. 6 Rounds
Sprint 100m – start lying face down on the ground
Rest 2-3 minutes
Get some friends, race on all 6.

D. 10-10-8-8-6-6-4-4-2-2
Strict pull-ups – Alternating sets between overhand and underhand grip.
This is meant to be unbroken. Make sure you get enough rest in the early sets to finish, or scale accordingly.

Then, depending on your weaknesses, choose ONE of the following:

E1. AMRAP 8 minutes
5 Deadlift 275/185lbs
5 Burpee muscle-ups

E2. EMOM 20 minutes
Even: Row 250/200m
Odd: 12 HSPU (Use open standard)