Strength/Skill

ON A 20:00 RUNNING CLOCK...

Build Quickly to Heavy 2-Rep Back Squat


Workout

"GIVE"

AMRAP x 12 MINUTES

3,6,9,12...

Toe to Bar

Thruster (95/65)

Box Jump (24/20)

Capacity Work 

AMRAP x 12 MINUTES

3,6,9,12...

Toes to Rig

DB thruster

Step up

Homework

CONDITIONING

3 SETS

10:00 Run (EZ)

-Rest 2:00-


STRENGTH/ GYMNASTICS

 EMOM x 9 MINUTES

3 Push Presses (light to moderate)


- Rest as needed-


Every :30 x 20 Sets

1 - 2 Def sHSPU

 

 AMRAP x 5 MINUTES

10 Push - ups

7 TTB

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