Workout of the Day
Fitness
A1. Back Squat @5311
4×2-4 Reps
A2. Chin over bar hold 4x:30 (or dead hang)
A3. Russian Twist w/Medball 4×20
B. 2 Rounds
15 Burpees
10 KB Deadlifts
2 Rounds
150 Single Unders
10 KBS
2 Rounds
15 Burpees
10 DB Push Press
Performance
A. Front Rack Split Squat 3×4-6 reps per leg @55-65% of 1RM FSqt
B. 8-6-4-2
HSPU (kipping is ok)
Pistol or Single leg squat off box
*flow, go at easy pace
C .For time: (13:00 Cap)
2 Rounds
15 Lateral Burpee over bar
10 Deadlift 185/110
2 Rounds
50 Double Unders
10 Hang Power Clean 115/75
2 Rounds
15 Lateral Burpees over bar
10 S2OH 115/75