Jon Colborn

6 minutes Assault Bike @75% 3 minutes Front Foot Elevated Reverse Lunges Rest 1 minute + 6 minutes Row @75% 3 minutes Dumbbell Death March

A. 12 minute EMOM 1 – Goblet Lunge Matrix 2 – 2 Half Turkish Get Ups/side 3 – 3-5 Single Arm Overhead Squat/side + 9-7-5

A. One and Quarter Front Squat – 12 minute E2OM: 2 reps (6 sets) B. Paused Power Snatch (below knee) – Build to a tough

10 minutes AMRAP 5 Burpee Ring Muscle Ups 10 Dbl Kettlebell Deadlifts (70/53) + 10 minutes AMRAP 1-2-3…etc Burpee Box Jumps (30/24) 50′ Sandbag Carry

A. Supinated Pull-up Negative – 5×3-5 @40A1 (weighted if able); Rest 2-3 minutes B1. Wall Facing Handstand Hold – 4×30-45-sec; Rest 1 minute B2. Ring

A. 12 minute EMOM 1-4 – 3 Tall Cleans 5-8 – 3 High Hang Cleans 9-12 – 3 Block Cleans (mid thigh) B. Romanian Deadlift

10-15 minutes Assault Bike *Every 2-3 minutes perform 30-sec/side Hang Dumbbell Clean and Jerk (light) + 10-15 minutes Row *Every 2-3 minutes perform 20 Lateral

A. Parallette Handstand Push-up Negative – 5×3-5 @41A1 (add deficit if able); Rest 2-3 minutes B1. Ring Dip – 4×6-8 (weighted if able); Rest 1

A. Back Squat – 5×3-5 @41X1; Rest 2-3 minutes B. Push Jerk – Build to a tough triple (pause in the receiving position) + 3

10 minutes AMRAP Run 200m 10 KB snatches/side (53/35) 25′ overhead walking lunges/side (53/35) + 10 minutes AMRAP 2/1 legless rope climbs 5 front squats