Front Squat
5-5-5-5-5-5-5 @85% of 1RM

DL: 3x10

A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: 30-45 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 V-Ups
400 Meter Run

Clean: 6x2

W. Pull up / strict c2b: 3x10

6-10 Glute Ham Rises
4-6 Back extension with weights + hold 10s.

EMOM x10:
3 Squat snatch

A.
Four sets of:
Back Squat 8-10 reps
Rest 45 seconds
Plank to Elbows x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 2110
Rest 45 seconds

B.
Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings
Burpees x Max reps

Rest 5 minutes between sets, and complete a total of two sets.

Part Un.

Under switches and Kick Throughs

Part Deux.

Intervals

SL Skier
SL Burpee
SL Curve
SL Squat jumps (TRX)
SA KB Swings
SA TRX Row

Part Trois

V - snaps Hollow - snaps Waves

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