3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

8 Sets: (Every 90 Seconds)

• Split Jerk x 2

Skill:

• 30yrd Sled Push
• AMRAP Hand Release Push Up

Rest 6 Minutes:

B) With a Partner Perform AMRAP in 6 Minutes

• 30yrd Baby Carry AHAP (Hold a KB or Odd Object at Chest and Carry)
• AMRAP in Bench Press 155/105

• 10 Minutes Mobility

3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

8 Sets: (Every 90 seconds)

• Split Jerk x 2

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

Skill:

• 30yrd Sled Push
• AMRAP Handstand Push Ups

Rest 6 Minutes:

B) With a Partner Perform AMRAP in 6 Minutes

• 30yrd Baby Carry AHAP (Hold a KB or Odd Object at Chest and Carry)
• AMRAP in Bench Press 155/105

3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

A) 8 Sets: (Every 90 seconds)

• Split Jerk x 2

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

B) 3 Sets:

• DB Rollback Extensions x 12

Skill:

• 30yrd Sled Push
• AMRAP Handstand Push Ups

Rest 6 Minutes:

B) With a Partner Perform AMRAP in 6 Minutes

• 30yrd Baby Carry AHAP (Hold a KB or Odd Object at Chest and Carry)
• AMRAP in Bench Press 155/105

• 10 Minutes Mobility