Bodyheat and Mobility (4 min)
2:00 Cardio Choice
–
:30 Down Dog to Up Dog Flow
10/10 Quadruped Thoracic Rotations
10/10 Quadruped Adductor Hip Rock
10 Down Dog Toe Touch

General Prep (2min)
6 Inchworm Push-Ups
10 Alternating Box Step-Ups
6 Tall Muscle Clean
6 Strict Press
8 Behind the Neck Elbow Punch Throughs
6 Front Squats
Specific Prep (3-5min)
2 Partial Wall Walks
5 Thrusters (Empty Barbell)
5 No Jump Burpees
5 Box Jump Overs
1 Full Walk Walk
3 Thrusters (Warm-Up Load)
5 Burpee Box Jump Overs

Every 2:00 for 12 mintues- strict press building to a max
set 1- 6 at 50 percent
set 2- 5 a little heavier
set 3- 3 at 75+
Set 4- 95 to 100 percent of old 1 rep
set 5,6 and 7 if needed continue adding until failure or new 1 rep max is reached

Workout
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in

Level 2:
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in

Level 1:
5 Sets: For Time
3 Wall Walks to 30in from wall
5 Thrusters
10 Burpee Box Step-Overs
Rest 1:00 b/t sets
Barbell: Choice, Moderate Unbroken
Box Height: 24/20in

Masters 55+:
5 Sets: For Time
3 Wall Walks to 20in from wall
5 Thrusters
10 Burpee Box Jump or Step-Overs
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal Time Domain: 12-16 minutes (including the rest minute)
Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set
Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density
RPE: 8/10

Workout Strategy and Movement Breakdown:
Each set is meant to be pretty close to a max-effort sprint followed by rest — aim to be consistent across all five rounds. The pairing of wall walks and thrusters heavily taxes the shoulders, while the burpee box jump overs challenge your breathing and legs. Transitions and pacing in the wall walks are critical to preserve quality thrusters and smooth box jump overs.

Set Breakdown
Wall Walks (Target: ~0:40–0:55)
Smooth and methodical — rushing costs time if you fail reps.
Focus on a strong lockout and straight arm strength as you move up the wall here.
Quick breath reset between each rep to maintain rhythm.
Thrusters (Target: ~0:15–0:30)
Unbroken every set of 5 reps at this weight should feel punchy, but manageable.
Big breath at the top of rep 1, then continuous cycle through 5.
Keep elbows high and heels down to drive through the bar. (Think Balance)
Burpee Box Jump Overs (Target: ~0:45 – 1:05)
Settle into a rhythm; stay low and fluid.
These are meant to be Box Facing for the workout today.

Pacing by Set
Set 1: Go hard but controlled. Set the tone.
Set 2–3: Find consistency. Focus on transitions.
Set 4–5: Dig deep. These will be your slowest unless you stay aggressive on the thrusters and breathe through the burpees.

Movement Breakdown
Wall Walks
Start Position: Chest and thighs on floor, feet flat against wall
Execution:
Push up into plank, walk feet up and hands back toward wall
Chest must touch wall or be within inches at top
Completion Standard: Full rep only counts when the hands are 10in from the wall and hands return beyond the start line on the finish.
Scaling: Move to 20-30in off the wall, or just do a plank to wall walk with only the feet moving up the wall.
Thrusters (135/95lb, 61/43kg)
Start Position: Front rack position with full squat depth
Execution:
One fluid motion: front squat + drive into overhead press
Full lockout overhead; hips and knees extended
Completion Standard: Full squat → full overhead lockout in one motion
Scaling: Reduce the load, move to dumbbell thrusters, or adjust to a front squat or push press depending on the limitation.
Burpee Box Jump Overs
Start Position: Chest and thighs on the floor
Execution:
Perform burpee, then jump onto and over the box
No need to stand fully on top; lateral or forward jump allowed
Completion Standard: Chest to ground, then jump over box — rep ends when both feet land on the far side
Scaling: reduce the box height or move to burpee box step-overs