Jon Colborn

60 minutes @75% 1 Mile Assault Bike 50′ Lateral Bear Crawl/direction 750m Row 50 Lateral Box Step Overs 600m Jog 50′ Lateral Sled Drag/direction

A. Push Press – Quickly build to a tough triple, then perform 3×3 @80-90% B. 18 minute EMOM 1 – 3-5 Muscle Ups 2 –

A. Segmented Snatch Pull + Segmented Power Snatch + Segmented Snatch – 6×1+1+1 (pausing for one second below the knee, above the knee and in

Every 5 minutes for 25 minutes 10 T2B 15 Thrusters @95/65-lbs Run 300m + (10 minutes rest) Every 5 minutes for 25 minutes 6-10 Strict

A. Behind the Neck Split Jerk – Build to a tough triple for the day B. Pendlay Row – Quickly build to a tough triple,

A. Sumo Deadlift – Quickly build to a tough triple + 3 sets: 5 minute Window 600/500m Row – into AMRAP remaining time 25′ Dumbbell

20 minutes @75% Assault Bike (every 1 Mile perform 6 alt Bottoms Up Turkish Get-Up) + 20 minutes @75% Row (every 500m perform 3 Skin

A. Strict Press – Quickly build to a tough triple, then perform 3×3 @80-90% B. 15 minute EMOM 1 – 3-5 Muscle Ups 2 –

A. Front Squat – Quickly build to a tough triple, then perform 3×3 @80-90% + 3 sets @85% Run 200m 10 Deadlifts @165/115-lbs Run 200m

Every 5 minutes for 25 minutes 20/15 Calorie Assault Bike 10 KBS @32/24kg 10 C2B Pull-Ups + (10 minutes rest) Every 5 minutes for 25