3 Rds NFT:

• Front Squat x 5 ea
• KB Swing x 8-10
• Box Jumps x 8-10

Strength:

3 Sets:

• Ring Push Ups x Max Effort
• Toe to Bar x Max Effort

*If you can perform 15 unbroken ring push ups, add weight to your body.

Skill:

• Run 100m
• 1 Hang Clean (Power or Full)

*Hang Cleans will be performed as a ladder.  Men’s weight starts at 115# and increases by 10# with each successful lift.  Women’s weight will start at 55# and will also increase 10# with each successful lift.  If an athlete misses a lift, they must subtract 10# from the bar.

Rest 2 Minutes

For Time:

• 70 Burpees (Top every minute Perform 7 Wall Balls)

• 10 Minutes Mobility