Fitness
Complex:
Back Squats 9-6-3-6-9 +
1 sand bag rope pull across gym floor 90/70
Rest 2 minutes between sets
For time:
10-9-8-7-6-5-4-3-2-1 Wall balls
5 burpees between each set
Performance
Complex:
Back Squats 9-6-3-6-9 +
1 rope climb 15′
Rest 2 minutes between sets
For time:
10-9-8-7-6-5-4-3-2-1 Wall balls 20/14
5 burpees between each set
Sport
Complex:
Hang Snatch 1-1-1-1-1 +
Pivot High box jumps 1-2-1-2-1
Rest 2 minutes between sets
For time:
5-4-3-2-1
Pistols
Bar MU
