Fitness
3 sets
One arm DB row x 8-10 each
3 sets of complex
Plank hold x 30 sec + push ups x max reps (no snaking)
4 minute clock x 3
20 KB swings
250 m run
AMRAP DU
Rest 2 minutes
Performance
3 sets
Tight hollow kipping pull up x 3-6
4 sets
Weighted push ups x 5 RM
4 minute clock x 3
20 KB swings
250 m run
AMRAP DU
Rest 2 minutes
Sport
AM)
15 minutes to build up to 1 RM Thruster
For time:
250 m row
15 thrusters 95/65
250 m row
12 thrusters 95/65
250 m row
9 thrusters 95/65
