Jon Colborn

A. Power Clean + Push Jerk + Power Clean + Split Jerk – 12 minute E2OM (6 sets) *Can’t drop the bar must be TNG

60 minutes @75% 5 minutes Assault Bike 4 minutes Row 3 minutes Lateral Box Step Overs 2 minutes Single Unders 1 minute Forward and Backwards

A. Back Squat – 5, 3, 5, 3, 5, 3; Rest 2-3 minutes (wave loading) Bi. Banded Sumo Deadlift – Every 30-sec x 20: 1

Ai. Strict Pull-up + Strict Muscle Up + Strict Dip – Quickly work to a max complex for the day starting at 1+1 +1 hen

A. Clean + Hang Clean + Jerk – 5 sets (Build to a tough complex); Rest 3 minutes between attempts + 10 minute AMRAP 2,

4 sets 1/0.7 Mile Assault Bike @80% 6-10 Strict Handstand Push-ups 10 Deadlifts 225/155 Rest 2 minutes + (5-10 minutes rest) 4 sets 800m Run

A. Hang Clean + Jerk – 4×2+1; Rest 2-3 minutes *Moderate to tough load build through sets B. Push Press – 5×5; Rest 3 minutes

15 minutes Ski Erg @75% *Every 500m perform 60-sec Dbl Kettlebell Front Rack Wall Sit + 15 minutes Assault Bike @75% *Every 500m perform 60-sec

A. Deadlift w/ Pause Below Knee – 5×5; Rest 3 minutes (same weight across something that is tough for the last two reps) Bi. One

Ai. Deficit Handstand Push-up Negative + Deficit Strict Handstand Push-up + Deficit Kipping Handstand Push-up – Quickly work to a max complex height deficit for