3 Rds:

• Partner Back to Back MB Passes x 8ea
• Partner Over/Under MB Passes x 8ea
• Partner Overhead MB Slam Toss x 8ea

Strength:

3 Sets:

• Single DB Row x 8-10ea @2011
• RDL x 6-8 @2011

Skill:

• 75 Hand Release Push Ups
• 100 Box Jump 24/20
• 125 Wall Ball
• 150 Sit Up
• 1600m Relay Run (4x400m)

*Only on person works at a time, must finish all reps before moving onto next movement.

• 10 Minutes mobility

3 Rds:

• Partner Back to Back MB Passes x 8ea
• Partner Over/Under MB Passes x 8ea
• Partner Overhead MB Slam Toss x 8ea

Strength:

3 Sets:

• Single DB Row x 8-10ea @2011
• RDL x 6-8 @2011

Skill:

• 75 Hand Release Push Ups
• 100 Box Jump 24/20
• 125 Wall Ball
• 150 Sit Up
• 1600m Relay Run (4x400m)

*Only on person works at a time, must finish all reps before moving onto next movement.

• 10 Minutes mobility

3 Rds NFT:

• Double Unders x 30-50
• Rope Climb x 2
• L-Sit x 20-30 Seconds

Strength:

A) EMOM For 10 Minutes:
Hang Snatch x 1 rep

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

B) 10 Sets:(Top Every 2:30)

• High Bar Back Squat x 3@85%

Skill:

• Deadlift 225/155
• Shoulder to Overhead 135/95

• 10 Minutes mobility