Warm up
15 Min. EMOM
1st: 2 L-sit rope climb
2nd: 4 Pistol Squats (R+L=1)
3rd: 35 Double unders
9 Min. AMRAP
9 Box Jump over burpees
6 C2B
3 Deficit HSPU
50 Meter Sprint
6 Min. Plank work
1st: Plank (push up position)
2nd: Side plank left side
3rd: Side Plank Right side
Repeat
800 Meter Row or run
Rx Program:
Bench Press
10 x 40% w/pause
10 x 50% w/pause
3 x 80% w/pause
3 x 85%
3 x 90%
Reverse Hypers x 16
4 Rounds(20 cap)
3 Snatches @80%
4 Bar Muscle ups
3 Snatches
2 Pegboard climbs
5 Min. Banded Glute March w/Sandbag
