• Partner MB Sit Up Tosses x 50 ea

Strength:

3 Sets:

• Back Squat x 8-10 reps @ 30X1
• Rest 45 seconds
• Pull-Ups x 8-10 reps @ 2110
• Rest 45 seconds
• Kettlebell Swings x 15-20 reps
• Rest 45 seconds
• Plank Hold x 30-45 seconds
• Rest 45 seconds

Skill:

• 5 Burpee
• 10 Lunges

Rest 3 Minutes

B) AMRAP in 5 Minutes

• 10 Hand Release Push Ups
• 10 Box Jumps

• 10 Minutes Mobility

• Partner MB Sit Up Tosses x 50 ea

Strength:

4 Sets:

• Back Squat x 4 @85%
• ME Pull Ups
• Rest 3 Minutes

Skill:

• 5 Burpee
• 10 Lunges

Rest 3 Minutes

B) AMRAP in 5 Minutes

• 10 Hand Release Push Ups
• 10 Box Jumps

• 10 Minutes Mobility

• Partner MB Sit Up Tosses x 50 ea

Strength:

A) 6 Sets: (Every 2:30)

Front Squat

• Set 1 – 3 reps @ 75%
• Set 2 – 2 reps @ 80%
• Set 3 – 1 rep @ 85%
• Set 4 – 3 reps @ 80%
• Set 5 – 2 reps @ 85%
• Set 6 – 1 rep @ 90%

B) Take 12 Minutes to build to today’s 1-RM Clean

C) 3 Sets: (Every 2 Minutes)

• Halting Clean Deadlift x 2 reps @ 110-120% (pause 2 seconds at mid-thigh)

Skill:

• 10 Minutes Mobility