Fitness
5 sets of complex:
Incline push ups x 3-8 + Horizontal ring rows x 5-10
Rest 3 minutes
For time:
30 wall balls
30 sit ups
60 SU
20 wall balls
20 sit ups
40 SU
10 wall balls
10 sit ups
20 SU
Performance
5 sets of complex:
Bench press x 3-5 + Weighted pull ups x 1-3
Rest 3 minutes
For time:
30 wall balls
30 pull ups
20 wall balls
20 pull ups
10 wall balls
10 pull ups
Sport
8 minutes:
Establish Heavy Complex:
1 hang clean + 2 Front Squats
8 minutes:
Establish 3 RM Jerk
4 sets:
5-8 weighted strict pull ups
For time:
9-6-3
Strict HSPU
Front Squats @85% of today’s complex
Burpees over bar
