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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