Fitness
A1. Back Squats – 3 x 8
A2. Pull-overs – 1 x 20
B. AFAP
30 – 25 – 20 – 15 – 10 – 5
Wallballs
Kettlebell Swings
Performance
A1. Back Squats – 5 x 5 w/2 Min Rest
A2. Pull-overs – 1 x 20
B. AFAP
30 – 25 – 20 – 15 – 10 – 5
Wallballs @ 20lb/14lb
Option 1: Push Presses @ 95lb/65lb
Option 2: American Swings @ 1.5 pood / 1 pood
Sport
A1. Back Squats – 5 x 5 @ 80% w/2 Min Rest
A2. Pull-overs – 1 x 20
B. AFAP
30 – 25 – 20 – 15 – 10 – 5
Wallballs @ 20lb/14lb
Option 1: Push Presses @ 115lb/85lb
Option 2: American Swings @ 2 pood / 1.5 pood
Optional Accessory
Skill
5 Rounds NFT
20 foot Handstand Walk
20 x Pistols (alternating)
ME x L-sit
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