Fitness
A. Every 90 Secs for 6 Sets
8-10 x Close Grip Push-ups w/a 1 sec Pause
8-10 x Pull-ups
B. AFAP
30 – 20 – 10
Wallball Push Presses
Calorie Row
Performance
A. Every 90 Secs for 6 Sets
3 x Clean and Jerks
B. AFAP
30 – 20 – 10
Push Presses @ 95lb/65lb
60 – 40 – 20
Double-unders
Runs
300m – 200m – 100m
100M <-> to the grass
1st round should look like: 30 x Push Presses, 60 x Double-unders, 300M Run
Followed by 15 x Pull-ups after each set
Sport
A. Every 90 Secs for 6 Sets
1 x Clean Deadlift + 1 x Power Clean + 1 x Squat Clean
B. AFAP
30 – 20 – 10
Push Presses @ 115lb/85lb
60 – 40 – 20
Double-unders
Runs
300m – 200m – 100m
Followed by 5/3 x muscle-ups after each set
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