8 Box Step Ups

10 Pushup2downward dog

:15 dead hang on pull up bar

:15 scap pull up hold

6 Box jumps

5 in-place inchworms

5 kip swings

5 pull ups

Barbell warmup: With an empty barbell and in clean grip, complete 5 reps of: dip/shrug, high hang power clean, hang power clean, Press, Push Press, Push Jerk 



Push Jerk


Increase weight ea set

Compare to 11Nov2022

Video courtesy of Catalyst Athletics.

We finish off our re-test for this strength cycle with Push Jerk.  When hitting these, don’t let the shoulders round forward as the bar come back down and you descend into the dip for the next rep.  Keep the chest up, and shoulders back!




Pull Ups

Box Jumps (24″/20″)


*Set of 5 Wall Walks after every round of Box Jumps


15 Min Time Cap

Video courtesy of Misfit Athletics.

Finish off your week with a nice little couplet of Pull ups and box jumps….but WAIT!!…now we are throwing in some wall walks, just to give your shoulders a little extra love for the day!  Hit them good and efficiently!!


Scaling Options:

Pull Ups -> Buddha Pull Ups -> Ring Rows (Elite – Chest2Bar Pull Ups)

Box height -> 20/14 (Elite – 30/24)

Wall Walks -> Wall Walk to lower height -> wall walk with feet or knees on box (Elite – 50’ Handstand Walk)


Cool Down:

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW


Downward Dog pose – 1 Min



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