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10 Reverse shrugs
5 Skin the cats


Peanut crunches
First rib quickie
Skin the cat stretch
Athletes choice


Muscle ups 5,5,5,5,5,5,5



Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump  30/24″
1 Rope climb


  1. 5 Round EMOM 2 Hang squat snatch – building weight every set
  2. Straight into 5 Rounds EMOM 1 Power clean and 1 push jerk – still building weight
  3. Rest 5mins then build to a heavy 3 rep Box squat
  4. 3 Sets of the following High Bar Complex
    On a pull up bar complete: 1 Front Lever (5 second hold, or as long as possible) + 2 Skin the Cats + 3 Muscle ups (as strict as possible) + 4 Strict TTB
  5. “Falkel”


U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Photo courtesy of

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