Fitness
A1. DB Bent over Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Seated DB press-
3×6-8, 10×1, Rest 90s
B. For time:
30 KB swings, tough
30 DB Push press
30 DB thrusters
30 Broad jumps
30 Plate OH Alt lunges, tough
30 False grip rings rows
*20 minute cap
Performance
A1. Barbell Bent over Row-
3×6-8/side. 20X1, Rest 90s
+
A2. Seated DB press-
3×6-8, 10×1, Rest 90s
B. For time:
30 Hang power Cleans (95/65)
30 Handstand Push-ups
30 Thrusters (95/65)
30 Box Jumps (24/20)
30 Overhead Squats (95/65)
30 C2B Pull-ups
*20 minute cap
