Fitness/Performance Warmup
2rds NFT: Run 200 M, 10 Goblet Squats, 10 Russian Kettlebell Swing / 5 Power Cleans,
Forward Facing Box Formations

Fitness
A1. High Bar Back Squat; X0X0
5 sets of 2
Rest 30 seconds. Increase weight each set.
A2. Handstand Work
Option 1: 30 seconds of kick to handstand practice.
Hold for remainder of 30 seconds if successful.
Option 2: 3-5 Handstand Negatives; 5 sec.
Kick to HS and then perform the lowering portion
only for 5 seconds. Use 1-2 abmats.
Option 3: Strict Handstand Pushups; X1X1
4 sets of 3-5 reps.
Rest 90 seconds.
+
20 Wall Balls
50 Single Unders
15 Wall Balls
40 Single Unders
10 Wall Balls
30 Single Unders
x2 Rest 6 minutes.
*100% ME on each set.

5 minute cooldown.

Performance
A. Power Clean
6 sets of 2
Rest 90 seconds. Increase weight each set.
B. High Bar Back Squat; X0X1
4 sets of 1.1.1
Rest 2 minutes. Increase weight each set AND the weight should be moved as
fast as possible.
+
12 Clean to Thruster (115/85)
50 Double Unders
10 Clean to Thruster (115/85)
40 Double Unders
8 Clean to Thruster (115/85)
30 Double Unders
*100% ME

5 minute cooldown.