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* 12:00-18:00 workout.

* Loading should allow for 1-3 sets across all movements.

* We can aim to clear the first round of 21’s between 3:00-4:00.

* The common movement pattern across all three movements is hip flexion and extension. Maintaining a neutral and strong spine will be key!


* The more the bar can sit on the shoulders, the easier on the wrists. Choose the grip that allows for this.

* If the loading is light, challenge yourself to go unbroken on every set. If it’s a little heavier, try to clear all sets in less than 3 sets.

* Take a quick breath before putting the hands on the ground aka ‘Breathing Burpees”.


“Front Loaded” (Time)


For Time:


Front Squats

Kettlebell Swings

Lateral Burpees Over Barbell

18 min Time Cap

RX+-115/85#, 53/35#

RX -95/65#, 53/35#

50-59 -75/55#, 35/26#

60+-65/45#, 26/18#

Basics-9-8-7-6-5, Light KB, PVC/BB

Lateral Burpee Step Over Bar


* On the 2:00 x 5 Sets:*

Rounds 1-2: 7 Back Squats

Rounds 3-4: 5 Back Squats

Round 5: Heavy 3 for the Day

7: Back Squat (2 set of 7 Reps)

5: Back Squat (2 set of 5 Reps)

3: Back Squat (1 set of 3 Reps)