Fitness:

A.)Back Squats – 5×5

super set with  KB/Dumbbell strict press 5×5

B.) 5 rounds

1 lap run

2 wall walks

20 OH walking lunges

(10 each side, use plate OH)

Buyout

30 wallballs (20/14)

Performance:

Back Squats – 5×5 @ 75%

super set with Strict HSPU 5×2

or 25 sec. HS hold

B.) 5 rounds

1 lap run

5 HSPU

20 OH walking lunges

Buyout

40 wallballs (20/14)

Competitor:

A.) Superset – Back Squats – 5×5 @ 75%

HSPU – 5×2 or 5×5 – work your weakness

Strict 5×2 – stack up ab mats if needed

Kipping 5×5 –

B.) 5 rounds

1 lap run

10 HSPU

20 double KB OH walking lunge

(10 each side, go very light if needed but work on the mobility)

Buyout

50 wallballs (20/14)

C.) 1 mile run – Hard

1 mile run – Easy

Rest a couple min in between as needed