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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