WARM UP

2 Min Row Bike or Jump Rope

2 RNFT
10 Glute Walks R & L
5 Pause Goblet Squats with Band below knees
10 Beat Swings

Calf/Ankle MOB – Rest KB on knee in deep squat

2 RNFT
5 RDLs
5 Hang Power Cleans
5 Front Squats OR Overhead Squats

PART 1

Be sure you use the full rest periods so you can get the most of the movements.

FITNESS

15 Min Clock

At the top of Every 3 Minutes Complete:

10 Front Squats (Squats will be coming off the floor)
5 to 10 Kipping Pullups*

Start lighter on the squats and try to add 5-10 lbs each round

*Pullups: Practice Kipping today, it can be 1 or 2 attempts at pullups
using a band or unassisted + add 10 Beat Swings

SPORT

15 Min Clock

At the top of Every 3 Minutes Complete:

10 OHS (off the floor)
10 C2B Butterfly Pullups

Suggested starting weight for OH Squats is 95/65 build up in weight each set

PART 2

Choose CrossFit or Strength

FITNESS

4 Rounds for Total Reps of:
2 Min of Wallballs 20/14 10’/9′
2 Min of Assault Bike
1 Min of Rest

SPORT

3 Rounds for time of:
50 Air Squats
7 Bar Muscle Ups*
7 Hang Power Snatch 135/95 or 115/75

*If you’re hands are roasted from Part 1 sub 7 Bar Facing Burpees

OR

STRENGTH

3 Rounds
A1. Front Squat off the Rack x 3 Reps @ 33X3 (3 sec lower, 3 sec
pause, explode up, 3 sec hold at top)
0:30 Rest
A2. Strict Chin Up Weighted or BW Only 4-6 Reps
0:60 Rest

3 Rounds
B1. DB Flat Bench Press x 6-8 Reps @ 2111
0:30 Rest
B2. Straight Leg or Elevated 2 Hand Ring Rows x 6-8 Reps 2112 (2 sec
lower, 1 sec pause, 1 sec up, 2 sec pause at top) Thumbs touch outside
of chest on every rep

3 Rounds
C1. Weighted Back Extension x 10 Reps @ 1112 (2 sec pause at the top
of every rep)