We are going to be starting off our Monday with some skill work. For our first EMOM today, we are going to ask you to work on some tall box jumps and wall walks. This is meant to be practice, striving for good technique and movement, not “max effort.”

For the workout today, the major focus in the deadlifts. First, we don’t want to spend more than 1 minute at each of the stations prior to the deadlift. This means we need to go hard on the run and reach for big sets on the BJOs and wall balls. The barbell on the deadlift is going to get heavy fast, so we want to approach the barbell each time methodically. We are looking for 2-3 reps per set.



MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

3 SETS (4:00 ON / 2:00 OFF) 

200m Run

20 Box Jump Over (24/20″)

20 Wall Balls (20/14)|(14/10)

Max Deadlifts (275/185)|(185/125)