3 Rds NFT:

• Slam Ball x 6-8
• Burpee Broad Jump x 4-6
• Supine Row x 8-10

Strength:

3 Sets:

• Front Squat x 3,2,1 @ 80% (3,2,1 is one set – rest between each rep set – approx 30-45sec, then rest 2 minutes between full sets)

Skill:

• AMRAP in 1 Minute Hand Release Push Ups

Then (no rest)

• AMRAP in 4 Minutes
• 15 Overhead Squat 95/65
• 20 Pull Ups
• 30 Double Unders

Then (no rest)

• AMRAP in 1 Minute Hand Release Push Ups

Then (no rest)

• AMRAP in 4 Minutes
• 15 Overhead Squats
• 20 Pull Ups
• 30 Double Unders

Then (no rest)

• AMRAP in 1 Minute Hand Release Push Ups

• 10 Minutes Mobility