A) Every 90 sec x 15 min (10 sets):

– 1-2 front squats @ 85-90% (3-5% more than 7/7)

B) Every 4 minutes x 16 min (4 sets):

– 200m run

– 10 thrusters (115/75, 95/65)

– 6-10 CTB pull-ups

 

*RX+ perform 1-3 muscle ups instead.

 

Masters

A) Every 90 sec x 15 min (10 sets):

– 1-2 back squats (heavier than 7/7)

B) Every 4 or 5 minutes x 16 or 20 min (4 sets):

– 200m run

– 10 DB thrusters

– 6-10 scaled pull-ups