A) 15 minutes @75%
Row 250m
Lunge Matrix w/ PVC Overhead
30-sec L-Sit Hang
100 Reverse Single Unders
25′ Forward Bear Crawl
25′ Reverse Bear Crawl

B) 10 minute EMOM
3-Pos Power Snatch (light and technical)

C) Front Squat – 3×5 @32X1 Tempo; rest 2-3 minutes


10 minutes @85%
Start at seven reps and then add one every round
7, 8, 9 etc
Wallball @20/14-lbs
Sumo Deadlift High Pull @75/55-lbs
Lateral Burpee Over Bar

Leave a Reply

Your email address will not be published. Required fields are marked *