A. Primer

2×5 Contralateral KB Box Step Up (Each Leg)

B.

Front Squat + Back Squats

4 x (3+3)

*Start at 75% of FS and build heavier than last week

Rest 2:00 between sets. 

C.

Health: 

3 Rounds: 

AMRAP 4:

9/7 Cal Row

10 Bar Facing Burpees

6 Thrusters 75/55

Rest 2:00 After Each AMRAP

Fitness: 

3 Rounds: 

AMRAP 4:

12/9 Cal Row

10 Bar Facing Burpees

6 Hang Clusters 95/65

Rest 2:00 After Each AMRAP

Performance

3 Rounds: 

AMRAP 4:

12/9 Cal Row

10 Bar Facing Burpees

6 Hang Clusters 135/95

Rest 2:00 After Each AMRAP

*Pick up where you left off each amrap. 

*Score = total rounds + reps