23/01/26 - Fri

BASE

MU Track

BMU Practice

Then:

2 Sets

20/16 BikeErg or 15/12 Assault

4-3-2

BMU

*4 BMU, come down, 3 BMU, come down, 2 BMU

- Rest 1:2 b/t sets -

L1: 3-2-1 BMU

L2: 2-1-1 or 1-1-1 for those with singles only

Strict Pull-up Track

Strict Banded Pull-up

5x5 @ Strength Band Scale

Rest 2min b/t sets

2 Sets

20/16 BikeErg or 15/12 Assault

4-3-2

Banded Pull-up (WOD Scale)

- Rest 1:2 b/t sets -

22/01/26 - Thu

BASE

Every 2min x20 (5 Rds)

1: 40/32 or 20-30 Cal Row

2: 36/30 or 20-30 Cal Ski

3: 30/24 or 15-20 Assault Bike

4: Rest

*Choose ONE Machine to hit the 90%+ effort Cal target, for the others, select a cal target that is moderate easy pace (70%).

21/01/26 - Wed

BASE

5 Sets

2 Squat Clean Off The Blocks

75, 78, 80, 83, 85% of 1RM Clean

*Focus on receiving in parallel position

2min On / 2min Off x3

25 TTB

Max DUs

*Stop if you hit 100 DUs each set.

L1: 20 TTB

L2: 15 TTB or 20 Kipping Leg Raises