akillianready Killian Major, who is shared today he was/is an eagle scout!, is always prepared for some serious work!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Overhead Banded Distraction 2 min/side

2. Warmup F: 4 rounds of 3 Deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerk and: 5 reps of Dip and Drive Therapy on wall per round

3. Push press

  • 5-5-5

This is a deload week. Use the weights you did for your 5-5-5-3-3-3 day three weeks ago.

4. “Curly Howard” AMRAP 7:

  • 3 Deadlifts
  • 2 Wallwalks

Make sure your wallwalk descents are controlled. NO COLLAPSING.

LIII: deadlifts @ 75% of your 1RM LII: deadlifts @ 60% of your 1RM LI: 8 rounds not for time of 3 deadlifts, 5 push-ups

5. Cash Out (athlete specific, choose one):

  • ring muscle up skill practice (prerequisite strength required)
  • grip work: accrue 5 minutes total of hanging. active or relaxed hanging from pull-up bar or rings. If you are unable to hang do farmers carries instead.


Have fun!