WARM-UP

2 ROUNDS

8 Air Squat

6 Up/Down

4 Push-Up

2/2 Groiner

Into…

2 ROUNDS

5 Power Clean

10 Elbow Punches

5 Front Squats

5 Burpees

STRENGTH (ALL)

3-3-3-2-2-1

Front Squat

Front Squat for load:

#1:1 rep

WORKOUT (PERFORMANCE)

5 SETS

AMRAP × 2 MINUTES*

3 Front Squats (155/105)

5 Burpees Over Bar

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (70/47.5)

WORKOUT (FITNESS)

5 SETS

AMRAP × 2 MINUTES*

3 Front Squats (115/75)

5 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES

MIN 1 – 5 Slow Eccentric Calf Raises w/:01

Pause in Bottom*

MIN 2 – 12 Alt. Bird Dogs** MIN 3 – 10 Slow Alt. Scorpions

*Stand on an Elevated Surface.

**Focus on keeping ribs pulled down towards hips when arm/leg is extended.