Fitness 

A1.  Back Squat – 3 x 8 

A2.  Pull-overs – 1 x 20 

B.  AFAP 

10-9-8-7-6-5-4-3-2-1 

Russian Swings 

Burpees 

Wallballs x 2 

Performance 

A1.  Back Squats – work up to a 4 rep squat 

A2.  Pull-overs – 1 x 20 

B.  AFAP 

10-9-8-7-6-5-4-3-2-1 

Deadlift @ 225lb/135lb 

Burpees 

Wallballs x 2 @ 20lb/10lb 

Sport 

A.  EMOM – 10 Mins 

Even – 2 x Rope Climbs 

Odd – 5 x Push Jerks

B.  AFAP 

5-4-3-2-1 

Deadlifts @ 335lb/205lb 

10-8-6-4-2 

Box jumps @ 3oinch/24inch 

20-16-12-8-4

Wallballs @ 25lb/16lb 

Optional Accessory 

NA 

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