Fitness

A.  Every 75 Secs for 5 Sets 

6 – 8 x Deadlifts 

10 x Alternating Stationary Lunges (weighted) 

B.  AFAP 

21 – 15 – 9 

Goblet Squats 

Swings 

5/5 x Kettlebell Rows – HEAVY after each round 

Performance 

A.  Every 75 Secs for 5 Sets 

3 x Clean&Jerks (Not TNG) 

B.  Fran 

21 – 15 – 9 

Thrusters @ 95lb/65lb 

Pull-ups 

Sport 

A.  Every 75 Secs for 5 Sets 

1st Set – 5 x TNG Squat Cleans @ 155lb/105lb 

2nd Set – 5 x TNG Squat Cleans @ 185lb/125lb 

3rd Set – 3 x TNG Squat Cleans @ 205lb/135lb 

4th Set – 2 x TNG Squat Cleans @ 225lb/145lb 

5th Set – 2 x TNG Squat Cleans @ Max Load 

B.  AFAP 

21 – 15 – 9 

Thrusters @ 135lb/95lb 

C2B Pull-ups 

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