Fitness and Performance
Start the clock
21-15-9
Burpees
Box jumps
@10 minutes on the clock
5 RFT
20 reverse lunges
25 ab mat sit ups
@20 minutes on the clock
3 RFT
20 KB swings
10 Pull ups
Sport
Start the clock
5-4-3-2-1
MU
Squat Snatch @135/95
@15 minutes on the clock
3 RFT
21 Wall balls 20/14
14 HSPU
7 DL 225/155
@30 minutes on the clock
3 RFT
30 DU
10 C&J 95/65
