Odd Rounds: Strict pull-ups 

Even Rounds: Toes 2 Bar 

12 Box jump overs 24/20

18 Sit-ups 

Core Tabata: Hollow rocks/Plank-ups/R-twists

Block Strength 

Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets

Work from the 1-RM established before September 22, even if you hit a new PR last week.

Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%