Jon Colborn

For Monday those doing an open repeat do the following: 30 minutes @70% 100’ Farmers Carry (moderate) Assault Bike 0.5 Mile 100’ DBall Front Carry

18.3 2 Rounds – 14 min CAP 100 Double Unders 20 Overhead Squats @ 115/80lbs 100 Double Unders 12 Ring Muscle Ups 100 Double Unders

5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minutes Assault Bike 1 minute NPUB 1 minute

A. Push Jerk + Split Jerk – Build to a heavy TNG single in 8 minutes B. Banded Deadlift – 1 rep (~65%) Every 45-sec

A. 1 Snatch + 2 Hang Snatch – E2OM x 8 (Build in weight start moderate) B1. Back Squat – 5×4 @31X1; Rest 2 minutes

18.2 Warm Up 5-10 minute Bike/Row/Ski/Combo (easy pace) + into Dynamic movement prep + into 2x 30-sec Deadbugs 30-sec Double Kettlebell Front Rack Carry 30-sec

For Monday those doing an open repeat do the following: EMOM 30 minutes 1 – 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats

18.2 On a 12:00 Clock 1-10 DB Front Squats @ 2 x 50/35lbs Bar Facing Burpees In remaining time Establish 1RM Clean + 20 minute

5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minutes Assault Bike 2 minutes Single Unders 3

A. Power Clean + Push Jerk – Build to a heavy TNG single in 8 minutes B. Banded Deadlift – 1 rep (~60%) Every 40-sec