A.
Front Squat
4×3
Building to a Heavy Set
B.
FOR TIME
200m Run
10 C2B
200m Run
15 Box Over Jumps
200m Run
20 Front Squats (95/65)
200m Run
15 Clean and Jerks (95/65)
200m Run
10 Burpee Box Jumps
200m Run
Masters
A.
Same
B.
FOR TIME
200m Run
10 C2B
200m Run
15 Box Jumps
200m Run
20 Front Squats (65/45)
200m Run
15 Clean and Jerks (65/45)
200m Run
10 Burpees
200m Run
A.
Skill Work: Rope Climb
Spend 10-15 minutes working on this skill
B.
4RFT
400m Run
80 Double Unders
20 Back Squats (95/65)
1 Rope Climb
Masters
A.
Same
B.
4RFT
400m Run
80 x2 Single Unders
20 Back Squats (65/45)
2 Rope Laydowns
A.
Strict Press
4×3
Building to a Heavy Set
B.
FOR TIME
800m Run
Then
10 T2B
20 KB Swings (53/35)
30 Power Cleans (95/65)
20 KB Swings
10 T2B
Then
800m Run
Masters
A.
Same
B.
FOR TIME
600m Run
Then
10 K2E
20 KB Swings (35/26)
30 Power Cleans (65/45)
20 KB Swings
10 K2E
Then
600m Run
A.
Deadlifts
5×4
Building to a Heavy Set
B.
4RFT
10 Deadlifts (185/135)
15 Burpees
20 Wallballs
200m Run
Masters
A.
Same
B.
4RFT
10 Deadlifts (115/75)
15 Burpees
20 Wallballs
200m Run
