Warm up
400m Run
+
3 rounds of…
10 lunges + 2 Wall Walks + 10 Russian KB Swings.

CrossFit/Performance
A1. DB Front Rack Step ups; 8 each leg x 4/60 sec. rest.
A2. Pendlay Row 8-10 x 4/90 sec. rest.
+
15min. AMRAP…
5 Pull ups,
10 Push ups,
15 Air squats,
*At the top of every minute athletes must complete 3 Box Jumps (20/24).

Competition
A. Back Squat; 10@50%, 8@60%, 6@70%, 4@75%, 2@85%, 1@90% /2:00 rest.
B1. Russian Step ups 8/leg x 4/60 sec. rest.
B2. Strict Pull ups amrap in 60 sec./2:00 rest.
+
EMOM 12 minute….
odd- 20 Unbroken wall ball shots (14/20) 10ft.
even- 35 unbroken DU.
+
Accumulate 3:00 FLR on Rings (body horizontal).