TUESDAY

PART 1:

FITNESS

3 RNFT
A1. Single Arm DB Strict Press* 7 Reps Right Arm @ 2112 + 10 Reps
Overhead Walking Lunges DB Right Arm
A2. Repeat on Left Arm
A3. Supine Toes to Bar

SPORT

3 RNFT
A1. Barbell Strict Press 4 Reps 85% of 1RM @ 2112
A2. 20 Walking Lunges Holding Heavy Sandbag, Stone or MedBall
A3. Strict TTB 7-10 Reps No Kipping

PART 2:

FITNESS

20 Min AMRAP
16/12 Cal Row or 12/10 Cals Assault Bike
12 AbMat Situps Butterfly Position
8 Hollow Rocks
4 Alternating DB/KB TGUs 35/25

SPORT

5 Individual Rounds of “DT” AFAP
Rest 2:1 between each round

“DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Advanced 185/115
Rx 155/105
Intermediate 135/95

ex, if it takes you 30 sec to complete the first round, rest 60 sec. If your 4th round takes 60 sec to complete rest 120 sec. The goal is each round to be unbroken and with maximum intensity.