3 Sets:

• Overhead Backwards MB Toss x 4
• Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

In Teams of 5 Complete 3 Rds For Max Reps:

• 1 Minute Wall Ball
• 1 Minute Sumo Deadlift High Pull
• 1 Minute Box Jump 20″ (everyone)
• 1 Minute Push Press 75/55
• 1 Minute Row For Calories
• 1 Minute Rest

• 10 Minutes Mobility

3 Sets:

• Overhead Backwards MB Toss x 4
• Standing Broad Jump x 4
• Hollow and Arch Swings on Pull Up Bar x 4-6

Strength:

Skill:

In Teams of 5 Complete 3 Rds For Max Reps:

• 1 Minute Wall Ball
• 1 Minute Sumo Deadlift High Pull
• 1 Minute Box Jump 20″ (everyone)
• 1 Minute Push Press 75/55
• 1 Minute Row For Calories
• 1 Minute Rest

3 Sets:

• Overhead Backwards MB Toss x 4
• Standing Broad Jump x 4
• Hollow and Arch Swings on Rings x 4-6

Strength:

5 Sets: (EMOM)

• High Hang Snatch High Pull + High Hang Snatch @ 65% of 1RM + 5# if 65% is below 220# and + 10# if 65% is above 220#

Skill:

In Teams of 5 Complete 3 Rds For Max Reps:

• 1 Minute Wall Ball
• 1 Minute Sumo Deadlift High Pull
• 1 Minute Box Jump 20″ (everyone)
• 1 Minute Push Press 75/55
• 1 Minute Row For Calories

Rest 3 Minutes:

B) For Time:

• 10 Snatches 165/115
• 10 Snatches 185/125
• 10 Snatches 205/140

*Snatches Can be Full or Power

• 10 Minutes Mobility