3 Sets:

• Tall Box Jump x 1.1.1.1 (Step down to smaller box)
• Hollow to Arch Rolls x 5

Strength:

A) 4 Sets: (Every 90 Seconds)

• Thrusters x 5

B) 3 Sets:

• Single Arm DB Row x 10
• Wt. Dips x 10

Skill:

AMRAP in 3 Minutes:

• 300m Run
• 30 Russian KB Swings
• AMRAP Abmat Sit Ups

• 10 Minutes Mobility

3 Sets:

• Tall Box Jump x 1.1.1.1 (Step down to smaller box)
• Hollow to Arch Rolls x 5

Strength:

A) 4 Sets: (Every 90 Seconds)

• Thrusters x 5 @60% of 1RM Clean and Jerk

B) 3 Sets:

• Single Arm DB Row x 10
• Wt. Dips x 10

Skill:

AMRAP in 3 Minutes:

• 300m Run
• 30 Russian KB Swings 55/35
• AMRAP Abmat Sit Ups

3 Sets:

• Tall Box Jump x 1.1.1.1 (Step down to smaller box)
• Hollow to Arch Rolls x 5

Strength:

A) 4 Sets: (EMOM)

• 2 Swing Out Hang High Pulls + Swing Out Hang Snatch @55% of 1 RM

B) 4 Sets: (EMOM)

• Power Clean x 3 @70% of 1RM Clean & Jerk

C) 4 Sets: (Every 2 Minutes)

• Front Squat x 3 @70% of 1 RM

Skill:

• Minute 1 = 3-6 Strict Handstand Push Up
• Minute 2 = 3-6 Muscle Ups
• Minute 3 = 200m Run

• Single Arm DB Row x 10
• 20 GHD Sit Ups