A.Primer

Health: 2x 30’ Duck Walk

F+P: 3×3 BTN Snatch Push Press

B.

Health: 

5×3 Front Squats @ Tempo 22X1

F+P

5×3 Overhead Squats @ Tempo 22X1

Health

AMRAP 10: 

5 Thrusters 95/65

10 Burpees

12 Hanging Knee Raises

Fitness

AMRAP 10: 

5 Thrusters 115/85

10 Lateral Burpees Over bar

12 Toes-to-Bar

Performance

AMRAP 10: 

5 Thrusters 135/95

10 Lateral Burpees Over bar

15 Toes-to-Bar