HF60
Strength/Skill
5-5-5
Front Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
Workout
FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)
-9:00 Hard Cap-
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing
SC45
Strength/Skill
EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders
Workout
AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs
HF30
Workout
DOUBLE AMRAP
AMRAP x 5 MINUTES
20 Double-Unders or :20 Practice
15 Wall Balls
10 Med. Ball Squat Cleans
-Rest 2:00-
REPEAT!