I hope you guys had fun with that new style of strength into skill, we will be testing that out some more over the next couple weeks.  Got some running and split jerk work programmed for tomorrow.

A) 3 Min Assault/Row

Every :20 sec for 3 min

Wallfacing Handstand Hold

Inch Worm

Russian Kettle Swings

1 Min Jog

B) Every 1:30 x 8 Sets

Pause Split Jerk(pause in bottom of dip for 2 full sec)+Split Jerk


10 Min EMOM

1st-10 Half Kneeling KB Press (5 each arm)

2nd-35 Sec Row @ 85%

C) “The Mole”

4 Rounds

400m Run

12 Burpee’s to 6″

12 Goblet Squats 53/35

12 Single Arm Dumbell Hang Clean and Overhead 50/35 (6 one arm then 6 on the other side)