- Bear Crawl (1 length)
- 4 Turkish Get-ups/side
- 10 Box Jumps (go big!)
A1. *Strict Pull-ups, 4 x 6-8 (or max if you have less than 6)  - Rest 45sec A2. **Dumbbell Split Squats with rear foot elevated - take 3 or 4 sets to find 8RM with STRICT tempo  - rest 45sec/ between legs.
*if you do not have unassisted pull-ups, perform 5 controlled negatives per set. Jump up to the bar and lower yourself down slowly under control.
**Record heaviest weight used for split squat ON the BOARD. Goal is to find an 8RM
4 x 2 minute Rounds of:
- 8 Box Jumps
- 6 Shuttle Runs (length of gym - must touch each wall)
- 4 Burpees
2 mins rest