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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