| Group A | |||
| 1a) Top Pull Deadlifts: 2X3 @ 75%, 2X2 @ 80%, 3X1 @ 95% – rest 60 sec. after sets @ 75/80%, rest 2 minutes after singles @ 95% | |||
| 1b) 7X3 Bench Press w/ chains @ 60% bar + 25% chains – rest 60 sec. | |||
| Notes: The barbell should be loaded with 60% of 1rm, then 25% of the 1rm should be added in chain weight. | |||
| 2a) 3XME Strict Pull-ups – rest 60 sec. | |||
| 2b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) | |||
| Group B | |
| Stength | Power & Speed |
| Bench press | Group A 1a) & 1b) |
| 5 reps @ 55% Rest 60 sec | |
| 5 reps @ 65% Rest 2 mins | |
| 5 reps @ 75% Rest 3 mins | |
| 3 reps @ 85% Rest 4 mins | |
| 1 + reps @ 95% Rest 3 mins | |
| 5 minute AMRAP of: | |||
| Level 3 | Level 2 | Level 1 | |
| 5 Reps | Bar muscle-ups | RR & MM 20/15kg | RR & MM 15/10kg |
| 15 Over-the-Box Jumps | 20″ (no touch on top) | 15″ (no touch on top) | 10″ |
| 2 minute AMRAP of: | Ring Dips | Fixed dips | Push-ups |
