• Dynamic Warm Up

Strength:

4 Sets:

• Back Squat x 7

Skill:

• 50 Wall Balls 20/14
• 40 Box Jumps 24/20
• 30 Ground to Overhead 75/55
• AMRAP Pull-Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets:

• Back Squat x 7 @ 80-83% of 1 RM

Skill:

AMRAP in 10 Minutes:

Open:

• 50 Wall Balls 20/14
• 40 Box Jumps 24/20
• 30 Snatches 115/75
• AMRAP Muscle-Ups

Novice:

• 50 Wall Balls 20/14
• 40 Box Jumps 24/20
• 30 Ground to Overhead 75/55
• AMRAP Pull-Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets: (Every 2:30)

Back Squat

• Set 1 – 6 reps @ 60% of 1-RM
• Set 2 – 4 reps @ 70%
• Set 3 – 2 reps @ 80%
• Set 4 – 6 reps @ 70%
• Set 5 – 4 reps @ 80%
• Set 6 – 2 reps @ 90%
• Set 7 – 4 reps @ 85%
• Set 8 – 4 reps @ 85%

Skill:

AMRAP in 10 Minutes:

Open:

• 50 Wall Balls 20/14
• 40 Box Jumps 24/20
• 30 Snatches 115/75
• AMRAP Muscle-Ups

Novice:

• 50 Wall Balls 20/14
• 40 Box Jumps 24/20
• 30 Ground to Overhead 75/55
• AMRAP Pull-Ups

• 10 Minutes Mobility