Fitness
A. Every 2 minutes x 8 sets:
3 TNG deadlifts, add weight every 2 sets
B. 8 minute AMRAP @ 85%
6 Burpees
8 Russian KB swings, tough
10 Wall Balls, tough
Rest 5 minutes
10 minute AMRAP @ 90-95%
20 Alt DB snatches, tough
15 Kipping knees-to-elbows
20 Alt Lunges
Performance
A. 6 Sets:
20s AMRAP TNG deadlifts (60-70% of 1RM)
Rest 1:40
*Modify weight to keep 20’s Unbroken
B. 8 minute AMRAP @ 85%
6 Burpees
8 Russian KB swings (70/53)
10 Wall Balls (20/14)
Rest 5 minutes
10 minute AMRAP @ 90-95%
20 Alt DB snatches (70/50)
15 Toes-to-bar
10 Alt Pistols w/ KB (35/26)
