Fitness

A.  4 Sets

8 x Goblet Squats

45 Sec Rest

8/8 x Kettlebell Row

45 Sec Rest

B.  3 x 2 Min AMRAPs

100M Buy in Sprint

AMRAP of:

10 x Ball Slams

10/10 x Mountain Climbers

2min – RBR (Rest Between Rounds) 

Performance

A1.  Pause Back Squats – 5 x 3

A2.  Strict Dips – 5 x 5

B.  3 Rounds AFAP

10 x Squat Clean Thrusters @ 135lb/95lb

20 x Pull-ups

2min – RBR 

Sport

A.  Push Press – 5 x 1 w/3 Min Rest

B.  Max UB Set of Push Presses @ 65% of heaviest set 

C.  3 Rounds AFAP 

10 x Back Squats @ 225lb/155lb – weight starts from the ground 

20 x Burpees 

2min – RBR 

Games Track 2014 (All levels) 

A.  10 Sets AFAP 

100M Sled Sprints @ 90lb/45lb 

30sec – RBR 

B.  AFAP 

25 x Strict Dips (Straight Bar) 

25 x Kipping Dips (Straight Bar) 

50 x T2B 

C.  10 Min Recovery Row 

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