A. Four sets of:
Front Squat x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes.
A. Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs
A. Take 15 minutes to build to a 2-RM Overhead Squat
B. Every two minutes, for for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)
Immediately followed by…
Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep
Build to today’s heavy.
C. Four rounds for time of:
Run 400 Meters
20 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups
D. Two sets for times of:
100-Foot Hand-Over-Hand Rope Pull
immediately followed by…
200-Foot Sandbag Carry
Rest as needed