Fitness
A1. Back Squats – 4 x 6
A2. Pull-overs – 1 x 20
B. 2 Rounds AFAP
10 x Reverse inch worms
15 x Pull-ups
20 x Push-ups
25 x Divers
30 x Back Squats
Performance
A1. Back Squats – work up to a heavy 3 rep max
A2. Pull-overs – 1 x 20
B. AFAP
10 x Wall climbs or HSPU
20 x Pull-ups
30 x K2E
40 x Back Squats @ 95lb/65lb (from the ground)
50 x Push-ups
60 x Sit-ups
70 x Double-unders
Sport
A. EMOM – 5 Mins
2 x Front Squats @ 80%-90%
B. AFAP
10 x Muscle-ups
20 x HSPU
30 x T2B
40 x Back Squats @ 135lb/95lb
50 x HR Push-ups
60 x Sit-ups
70 x Double-unders
Optional Accessory
N/A
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