Monday – January 13

4 Rounds

20 Alternating Step Ups (choose height)

10 Box Jumps (24/20)


5 Strict Press (95/65)

12 Pull Ups


10 Push Press (95/65)

6 Strict Pull Ups


15 Push Jerks (95/65)

3 Bar Muscle Ups (MU Scale = same movement as strict PU)

*30 Minute Cap

*Choose a weight you can perform the 5 Strict Press unbroken at start of workout


We are going for a lot of upper body volume to start the week. Picking the right weight is important here, as we are shooting for unbroken or 2-set barbell work every time you get there. Be sure to stay smooth at the box, as that will be the one shot to rest your arms each round!