ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
MondayTuesdayWednesdayThursdayFridaySaturdaySunday
2
Hotshots 19
6 rounds for time of:
30 squats
19 power cleans (95/135 lbs)
7 strict pull-ups
400-meter run
STRENGTH -
Skill Focus (Snatch Balance /
Sots Press)
- Snatch Balance (3x3 @ light
weight, 50-60%)
- Sots Press from bottom of
squat (3x5 with empty bar
or light)
- Focus: Speed under the bar
and upright stability

Backdraft
Freedom (RX’d)
Every 3:00 (6 sets)
50 Double Unders
5x50ft Shuttle Run
25ft Handstand Walk (or 2
Wall Walks)
* Each shuttle run rep is 25
STRENGTH -
Back Squat (Wave 1)
3 @70%
2 @80%
1 @85%
3 @75%
2 @80%
1 @85%
Post: 3 sets of 8 Ring Rows
(strict tempo)

Steel Pressure
Freedom (RX’d)
21-15-9
Wall Balls (20/14)
Box Jumps (24/20)
Kettlebell Swings (53/35)
-Rest 2:00-
9-15-21
Kettlebell Swings (53/35)
Box Jumps (24/20)
Wall Balls (20/14)		GYMNASTICS: Pulling (Week
2)
Pulling Test Day:
*No matter which level you
choose, you must be able to
complete 6 or more within 2
minutes. If you cannot, move
to the next scaled level.
Level 1: Complete max effort
Ring Rows in 2 minutes
Level 2: Complete max effort
Kipping Ring Pull Ups in 2
minutes
Level 3: Complete max effort
Kipping Ring Muscle Ups

Burnout
Freedom (RX’d)
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
STRENGTH -

Pause Split Jerk (4x2 @
65-70%)
- Focus: Positioning and
footwork in the split
- Post: 3 sets of 8 Single Arm
Dumbbell Row (each)

Overhaul
Freedom (RX’d)
15-12-9-6-3
Power Clean (135/95)
15 GHDs (or V-Ups)
15/12 Calorie Row		Flashover
Freedom (RX’d)
Teams of 2
100/80 Calorie Machine

-into-
3 Rounds (each/1:1)

10 Box Jump Overs (20)
100ft Farmer Carry (50s/35s)
10 Box Jump Overs (20)

-into-
100/80 Calorie Machine

-into-
3 Rounds (each/1:1)

10 Dumbbell Bench Press
(50s/35s)
10 Pull Ups
10 Dumbbell Bench Press
(50s/35s)

-into-
100/80 Calorie Machine
3
HYROX
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100