Complete in Order

Strength:

 

A) 4 sets of 4 Press in split as warmup

B) 12 min. every 2 min. – 6 sets
-10 alt. pistols + 1 CJ at 80%
**you may build incrementally but focus on form

Skill:

A) 3 sets
-10 DB split squats e/leg
-30 sec. ring plank hold

Conditioning:

Alternating 8 min. EMOM

E- 15 pullups
O- 15 wallballs (20/14)

Directly into 8 min. EMOM

E- 12/10 cal row
O- 12 medball squat cleans (20/14)

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