Monday 12/1

Fitness

A. Back Squat x 8 @ 60%, 8 @ 70%, 6 @ 75%, 6 @ 80%

B1. Scap Pull up + Strict Pull up (3+3) x 3 sets

rest 30 sec

B2. Hollow to Arch Hold x 5 each side x 3 sets

rest 30 sec

+

For Time

3 Rounds

21 Front Squats (95/65#)

15 KB Swings

9 Burpees

rest 3 min between Rounds

Performance

A. Back Squats x 8 @ 60%, 8 @ 70%, 6 @ 75%, 6 @ 80%

B1. Muscle ups x 3 - 5 UB reps x 3 sets OR elevated ring pull throughs x 3 - 5 x 3 sets

Rest 30 sec

B2. Handstand Walk x 30 ft or 3 Attempts for max distance x 3 sets

rest 30 sec

+

For Time

3 Rounds

21 OHS (95/65#)

15 CTB Pull ups

9 Burpee box jump overs (24/20")

rest 3 min between rounds