• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Skill:

Rounds 1,3,5 Perform

• 8 Push Up
• 8 Pull Ups
• 200m Run

Rounds 2,4,6 Perform

• 6 Dips
• 2 Wall Walks
• 200m Run

*Rest 90 Seconds Between Rounds

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

Skill:

Rounds 1,3,5 Perform

• 8 Push Up
• 8 Chest to Bar Pull Ups
• 200m Run

Rounds 2,4,6 Perform

• 6 Ring Dips
• 3 Wall Walks
• 200m Run

*Rest 90 Seconds Between Rounds

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

2 Rds Each Arm For Quality

• 5 Single Arm High Pulls
• 5 Single Arm Sumo Deadlift High Pull
• 5 Single Arm DB Shoulder Press
• 5 Single Arm DB Muscle Snatch
• 5 Single Arm DB Thruster

Strength:

A) 4 Sets:

• Set 1 = 20 Reps
• Set 2 = 1 Rep
• Set 3 = 20 Reps
• Set 4 = 1 Rep

B) 4 Sets:

• Wt. Strict Chest to Bar Pull Up x 2-4

Skill:

Rounds 1,3,5 Perform

• 12 Ring Push Up
• 12 Chest to Bar Pull Ups
• 200m Run

Rounds 2,4,6 Perform

• 12 Ring Dips
• 15 yard Handstand Walk
• 200m Run

*Rest 90 Seconds Between Rounds

• Mobility