So the focus is performing on 17.5

With that in mind the focus here is going to be not increasing soreness or adding much muscle fatigue as well.

If you are in the bubble and are trying to shoot to have a big jump on .5 then be prepared to go at it 2x for sure… and maybe even 3 depending on what it is.

Warm up:

10 min Assault + 10 min row + :30 on/:30 off x 10 min of bear crawl


A) 3×10

1 arm kb ovhd squat 

Bulgarian split squat 

B) 3×50′ hsw

(If this length is hard for you then go 3 lengths that are not hard. This portion should take no more than 4 min.

C) :20 sprint/:40 chill x 10 legs only assault bike


16 min Assault bike+6 min :20/:40

3 x Mobilize 3-5 min + 10 reverse hypers 

A) class

B) 10 strict mu+20 ohs 155/105+30 mu+20 ohs+10 strict mu


5×10 Barbell row 

5×15 hipext

5×20 shoulder taps 


Priority #1: 17.4 redo

Warm up: 15 min aerobic work


A) class

B) 20 min of core work

C) lifting weakness


If you did worse on .4 than a year ago; I recommend warm up, mobility, and emom(including rest minutes). B,C, and D should probably be avoided if you did worse and plan to retest

Warm up: run 6 min out + 6x:15 hard run/:45 easy pace


A) 20 min emom

Min 1: 20/15 cal assault bike

Min 2: 2/1 legless 

Min 3: 5 power Cleans 225/155, 4 at 245/165, 3 at 255/175, 2 at 275/185, 1 at 295/195

Min 4: rest(although if you think you got these weights with no rest min needed; skip rest minute. Make this a 15 min emom with the same amount of work)

B) 5×5 strict weighted pullup

C) 50 pistols(3 min cap)

D) do some light core work. 


Warm up:

20-40-60-80-100 unbroken dubs. After each set3/2 strict mu


A) 6 min cap

30/20 strict hspu for time. Men use 2″ deficit. I’m fully aware this is one set for some and certain death for others. If you absolutely cannot do a strict hspu… then try as best you can to get your first today.


35 box jump overs 24/20

50/40 cal row

25 box jump overs

50/40 cal row

15 box jump overs

50/40 cal row

C) weakness, class or cardio