WARM-UP

3 SETS

8 Alt. Lunges

8 Scap Pull-Ups

4/4 Single Arm Ring Row

8 Barbell Strict Press

Into…

1-2 SETS

8 DB Goblet Alt. Lunges

8 Scap Push-Ups

4-6 Strict Pull-Ups or 8 Ring Rows

8 Barbell Push Press

STRENGTH (ALL) — Build to a 5-Rep V

Moderate Push Jerk

Push Jerk for load:

#1: 5 reps

WORKOUT (PERFORMANCE)

AMRAP x 13 MINUTES

2-4-6-and so on…*

Shoulder to Overhead (115/75)

DB Goblet Alt. Lunges (50/35)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score it Rounds + Reps)

KG BB: (52.5/35)

KG DB: (22.5/15)

WORKOUT (FITNESS)

AMRAP × 13 MINUTES

2-4-6-and so on…*

Shoulder to Overhead (75/55)

DB Goblet Alt. Lunges (35/20)

*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.

(Score it Rounds + Reps)

KG BB: (35/25)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

3 SETS FOR QUALITY

6 Up Dog to Down Dog

6 Alt. 3-Legged Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-