A) 4 Rounds
Hspu (max reps)
Sit-ups (max reps)
KB Swings 70/44 (max reps)
Wall ball shots 20/14
FGB style running clock
-Rest 2min between rounds –

B) 6min Amrap
15 Plank-ups
15Toes 2 Rings
30 Russian twists

Block Strength

Every two minutes, for 20 minutes (10 sets):
Clean x 1.1
(rest 5-10 seconds between singles)
Minutes 1-5 – 70-75%
Minutes 6-10 – 75-80%
Minutes 11-15 – 80-85%
Minutes 16-20 – 85-90%
Focus should be entirely on speed and mechanics. Do not increase the load if either are lacking.