Skills Class / Fundamentals – 5:30pm

OR

Rest Day

800 Meter Run

Then

4 Rds

5 Muscle Up

10 Shoulder To Overhead (95/65)

15 Box Jump

Then

800 Meter Run

Front Squat – 15 Minutes To Establish 1RM

Rest 5 Minutes

3 RFT

50′ Walking Lunge

10 HSPU

20 Sit Ups

Rest Day – Enjoy The Day

Hang Snatch – Every 30 Seconds For 5 Minutes @ 75% 1RM

Rest 5 Minutes

4 RFT

10 Deadlift (185/135)

100 Meter Run

15 Burpee

100 Meter Run

For Time

150 KB Swing

100 Wall Ball

AMARAP In 15 Minutes

5 Power Clean (135/95)

10 Ring Dips

Suicide Sprint 0-5, 0-10, 0-15

Rest 5 Minutes

Plank Hold

4 x 1 Minute

Skills / Fundamentals Class 5:30pm

OR

Rest Day

For Time

21 – 15 – 9

Sumo Deadlift High Pull (95/65)

Box Jump

Then

21 – 15 – 9

Overhead Squat  (95/65)

Toes To Bar

For Time

400 Meter Run, 40 Burpee, 400 Single Jump Rope

300 Meter Run, 30 Burpee, 300 Single Jump Rope

200 Meter Run, 20 Burpee, 200 Single Jump Rope

100 Meter Run, 10 Burpee, 100 Single Jump Rope