A. Primer

Health: 2x 30’ Duck Walk

F+P: 3×3 BTN Snatch Push Press

B.

Health: 

15 Min: 

Work up to Heavy set of 5 Front Squats

F+P

15 Min: 

Work up to Heavy set of 5 Overhead Squats

C.

Health

5 Rounds: 

12/9 Cal Bike

10 Push Press 75/55

75 Singles

Fitness

5 Rounds: 

15/12 Cal Bike

10 Push Press 95/65

60 Double Unders

Performance

5 Rounds: 

15/12 Cal Bike

10 Push Press 115/85

75 Double Unders