
STRICT DIPS @ 35
20 x 1 = 20
10 x 1 = 10
Paused Front Squats
@ 185
1 x 1 = 1
@ 190
1 x 1 = 1
@ 205
1 x 2 = 2
@ 215
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
@ 237
1 x 1 = 1
@ 245
1 x 1 = 1
@ 195
1 x 1 = 1
Military Press
@ 135
1 x 1 = 1
@ 145
1 x 1 = 1
@ 155
1 x 1 = 1
@ 165
1 x 1 = 1

STRICT PULL UPS @ 80
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
Paused Front Squats
@ 187
1 x 1 = 1
@ 205
1 x 1 = 1
@ 212
1 x 1 = 1
@ 220
1 x 2 = 2
@ 230
1 x 1 = 1
@ 240
1 x 1 = 1
@ 245
1 x 1 = 1
@ 250
1 x 1 = 1
@ 215
1 x 1 = 1
STRICT dips @ 35
25 x 1 = 25
10 x 1 = 10
Boxing Heavy Bag
1 x 3 = 3

Paused Front Squats
@ 187
1 x 1 = 1
@ 205
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
@ 235
1 x 1 = 1
@ 240
1 x 1 = 1
@ 245
1 x 1 = 1
@ 195
1 x 1 = 1

Military Press
@ 135
1 x 1 = 1
@ 145
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
@ 155
1 x 1 = 1
@ 140
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
Barbell Thrusters @ 145
5 x 1 = 5
4 x 1 = 4
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1

STRICT PULL UPS @ 80
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
Paused Front Squats
@ 185
1 x 1 = 1
@ 195
1 x 1 = 1
@ 210
1 x 1 = 1
@ 220
1 x 1 = 1
@ 225
1 x 1 = 1
@ 235
1 x 1 = 1
@ 200
1 x 2 = 2
STRICT dips @ 35
25 x 1 = 25
10 x 1 = 10
Boxing Heavy Bag
1 x 5 = 5

Paused Front Squats
@ 185
1 x 1 = 1
@ 187
1 x 1 = 1
@ 195
1 x 1 = 1
@ 205
1 x 1 = 1
@ 215
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
@ 237
1 x 1 = 1
@ 245
1 x 1 = 1
@ 252
1 x 1 = 1
Boxing Heavy Bag
1 x 3 = 3

Paused Front Squats
@ 185
1 x 1 = 1
@ 187
1 x 1 = 1
@ 195
1 x 1 = 1
@ 205
1 x 1 = 1
@ 215
1 x 1 = 1
@ 220
1 x 1 = 1
@ 230
1 x 1 = 1
@ 237
1 x 3 = 3
@ 245
1 x 2 = 2
Boxing Heavy Bag
1 x 3 = 3

STRICT pull ups @ 85
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
Paused Front Squats
@ 190
1 x 1 = 1
@ 197
1 x 1 = 1
@ 205
1 x 1 = 1
@ 215
1 x 1 = 1
@ 225
1 x 1 = 1
@ 232
1 x 1 = 1
@ 240
1 x 1 = 1
Barbell Thrusters @ 155
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
STRICT dips @ 40
20 x 1 = 20
10 x 1 = 10
Boxing Heavy Bag
1 x 4 = 4

STRICT pull ups @ 85
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
Paused Front Squats
@ 185
1 x 1 = 1
@ 195
1 x 1 = 1
@ 210
1 x 1 = 1
@ 220
1 x 1 = 1
@ 225
1 x 1 = 1
@ 235
1 x 1 = 1
@ 240
1 x 1 = 1
@ 245
1 x 1 = 1
@ 252
1 x 1 = 1
@ 250
1 x 1 = 1
@ 255
1 x 1 = 1
@ 200
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1
STRICT dips @ 40
20 x 1 = 20
10 x 1 = 10
Boxing Heavy Bag
1 x 1 = 1

Paused Front Squats
@ 185
1 x 1 = 1
@ 200
1 x 1 = 1
@ 215
1 x 1 = 1
@ 225
1 x 1 = 1
@ 235
1 x 1 = 1
@ 240
1 x 3 = 3
Barbell Thrusters @ 160
3 x 1 = 3
2 x 1 = 2
1 x 1 = 1