3 Rds NFT:

• Box Jump x 5
• Singles/Double Unders x 20-30
• Plank Hold x 20-25 Seconds

Strength:

4 Sets or Less:

• Back Squat x 4-6
• Rest 45 Seconds
• Bent Over Double DB/KB Row x 6-8
• Rest 45 Seconds
• High Elbow Ext. Rotation x 10

Skill:

“Annie”

50-40-30-20-10 For Time:

• Double Unders
• Sit Up

• 10 Minutes Mobility

3 Sets:

• Tall Box Jump x 1.1.1.1.1 (rest 10 seconds between jumps, step down to a smaller box between reps)
• Double-Unders x 40-50 reps
• Handstand Hold x 20-30 seconds

Strength:

8 Sets or Less:

Back Squat

• Set 1 – 5 reps @ 65-70%
• Set 2 – 3 reps @ 75-80%
• Set 3 – 1 rep @ 85-90%
• Set 4 – 1 rep @ 90-95%
• Sets 5-8 – Find new 1-RM

Skill:

50-40-30-20-10 For Time:

• Double Unders
• Sit Ups

• 10 Minutes Mobility

3 Sets:

• Tall Box Jump x 1.1.1.1.1 (rest 10 seconds between jumps, step down to a smaller box between reps)
• Double-Unders x 40-50 reps
• Handstand Walk x 20-30 Meters

Strength:

A) 8 Sets or Less: (Sets 1-3 Every 2 Minutes, Sets 4-8 Every 3 Minutes)

Back Squat

• Set 1 – 5 reps @ 65-70%
• Set 2 – 3 reps @ 75-80%
• Set 3 – 1 rep @ 85-90%
• Set 4 – 1 rep @ 90-95%
• Sets 5-8 – Find new 1-RM

B) 8 Sets (Every 90 seconds)

• Snatch x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

C) 8 Sets: (Every 90 seconds)

• Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

D) 3 Sets:

• GH Raises x 6-8

Skill:

• 10 Minutes Mobility