• Dynamic Warm Up

Strength:

A) 10 Sets: (EMOM)

• Front Squat + Push Press + Thruster

Skill:

• 400m Run
• 30 Thrusters 45/35

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

• Front Squat x 3 @ 80-83%

B) 6 Sets: (EMOM)

• Push Press x 1

Skill:

• 400m Run
• 30 Thrusters 45/35

• 10 Minutes Mobility

• Dynamic Warm up

Strength:

A) 10 Sets: (EMOM)

Back Squat x 2

• Sets 1-2 – 55%
• Sets 3-4 – 65%
• Sets 5-6 – 75%
• Sets 7-8 – 80%
• Sets 9-10 – 85%

B) 10 Sets: (EMOM)

Shoulder Press x 1 (Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Right into:

C) 10 Sets: (EMOM)

• Push Press x 1 (Start with last attempted Shoulder Press and build from there on the minute.)

Skill:

• 10 Bar Muscle-Ups
• 15 Strict Handstand Push Ups
• 20 Push Press 135/95

• 10 Minutes Mobility