Wednesday
2/11/2026
A. Take 15 minutes to complete 4-5 sets of the following:
A1.Deadlift x5 tng reps;
**rest 15 seconds before A2
A2. Seated Box-jump x4 reps (increasing height throughout)
A3. Strict Dip max reps in 45 seconds (Ring/Bar/Box)
*ALL deadlift weights should stay smooth throughout; Nothing grindy!
B. 12 minute AMRAP
2 rounds
75 Double unders or 100 single unders
16 toes to bar or 16 v-ups
+
2 rounds
24 Wall ball 20#/14#
8 bar Muscle-ups or 16 reps of your toughest pulling movement or 90sec Bar MU skill work
*if you finish the last 2 rounds, go back to the first 2
Essentials
A. Every 75 seconds for 12 total sets
Set 1: clean grip deadlift @2020
x6-8
Set 2: DB floor press x12 + push-ups x8-12
Set 3: KB high-pull x15
+
B. 5 Rounds for time:
3 wall walks or 4 DB overhead shuttle carries
15 air squats
10 banded pull-ups or ring rows
