• Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

• Front Squat x 3

Skill:

“Cindy”

AMRAP in 10-20 Minutes:

• 5 Pull Ups
• 10 Push Up
• 15 Squats

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

7 Sets: (Every 90 Seconds)

• Front Squat x 3 @ 77-80%

Skill:

“Cindy”

AMRAP in 20 Minutes:

• 5 Pull Ups
• 10 Push Up
• 15 Squats

or

“Mary”

AMRAP in 20 Minutes

• 5 Handstand Push Ups
• 10 Pistols (Alt)
• 15 Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (Every 90 Seconds)

• Push Press + Split Jerk

(Pause for 3-4 seconds in the split jerk receiving position before recovering.)

Build over the course of the 8 sets.

B) 6 Sets: (Every 3 Minutes)

Back Squat

• Set 1 – 4 reps @ 70% of 1-RM
• Set 2 – 3 reps @ 80%
• Set 3 – 2 reps @ 85%
• Set 4 – 2 reps @ 90%
• Set 5 – 2 reps @ 90%
• Set 6 – 2 reps @ 90%

Skill:

• 3 Muscle Ups
• 6 Shoulder to Overhead 185/135
• 9 Strict Handstand Push Ups
• 12 Chest to Bar Pull Ups

• 10 Minutes Mobility