WARM-UP

AMRAP × 3 MINUTES

10 Toe Touch Jumping Jacks

10 Air Squats

10 Up-Downs

Into..

1 ROUND

20 Alt. Pike Shoulder Taps

10 WB Front Squats

10 WB Push Press

6 Burpees

Into…

1 ROUND

8 WB Thrusters

6 Pike Push-Up

8 Wall Balls

8 Burpees

STRENGTH (ALL) – “NCFIT LIFT-OFF 24.2 (ALL)” Back Squat 1×1

Back Squat for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

FOR TIME

20 Handstand Push-Ups

30 Back Squats (135/95)

40 Burpees

50 Wall Balls (20/14)

(Score is Time)

KG BB: (60/42.5)

KG WB: (9/6)

WORKOUT (FITNESS)

FOR TIME

20 DB Push Press (35/20)

30 Back Squats (95/65)

40 Burpees

50 Wall Balls (14/10)

(Score is Time)

KG BB: (42.5/30)

KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash

1:00 Child’s Pose w/Lat Stretch

10 Forearm/Wrist Circles*

*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.