Fitness
A1. Back Squats – 4 x 5
A2. Pull-overs – 1 x 20
B. 4 Rounds AFAP
15 x Wallballs
15 x Pull-ups/Ring rows
15 x Push-ups
1 Min Rest after each round
Performance
A1. Back Squats – 2 x 5
A2. Pull-overs – 1 x 20
B. 4 Rounds AFAP
9 x Thrusters @ 95lb/65lb
15 x Pull-ups
21 x Push-ups
1 Min Rest after each round
Sport
A1. Back Squats – 4 x 10 @ 65%
A2. Strict Chest to Rings – 4 x 10
B. 4 Rounds AFAP
9 x Thrusters @ 115lb/85lb
15 x CTB Pull-ups
21 x Ring Dips
1 Min Rest after each round
Optional Accessory
Skill
5 Rounds NFT
20 x Pistols (alternating)
5 x Bar Muscle-ups
20′ Handstand walk
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