Author Archives: Keith Nelson



5 rounds: (not for time)

Max reps body weight bench press

Max reps strict pull ups

*Rest as needed between rounds but keep your total time under 25 minutes. Your score is the total number of reps competed. Scale pull-ups by adding a band. Scale weight on bench press to allow for at least 5 reps on the first round.





KB swing

Ab mat sit up

Power clean + push press

6×3(1+1)@75% (add 5-10 lbs from last week)




18 minutes:

Minute 1: 5 Strict HSPU (from deficit if poss.)

Minute 2: 5 Strict chest to bar pull ups

Minute 3: 25 KB Swings (Fast and heavy!)

*Focus on strict, high quality reps for all!


Overhead squat

-Build gradually to a challenging Single with a 3 second pause in the bottom




For time:

10 muscle ups (10 pull ups + 10 push ups)

25 Thrusters 75/55

1000 m Row

25 Thrusters 75/55

10 muscle ups