Fitness:

A.) 5×5 Double KB FS

B.) 7 min AMRAP

1 KB F. Squat + 1 KB Push Press

Run to grass and back

2 KB FS + 2 KB PP

Run

3 KB FS + 3 KB PP

And so on…

Performance:

A.) Front Squat 5×3

gradually add weight – no misses

B.) 7 min AMRAP

1 Front Squat + 1 Shoul-to-OH (135/95)

Run to grass and back

2 FS + 2 STO

Run

3 FS + 3 STO

And so on…

Competitor:

A.) Front Squats 5×3

gradually add weight – no misses

B.) 7 min AMRAP

1 Front Squat + 1 Shoul-to-OH (185/125)

Run to grass and back

2 FS + 2 STO

Run

3 FS + 3 STO

And so on…

C1.) 3×15 GHD’s

C2.) 3×15 Back extensions

-Results to comments!