3/6/9/12/15/18/21/24

Wall ball shots 20/14

Push-ups (hr)

Sit-ups

*Every 2min complete 200ft farmer carry*

Skill: tempo back squat 2sec down 1sec up 3/3/3/3/3/3/3

Block Strength 

Power snatch 5/5/5 (50%/60%/70%)

Box jump 4/4/4/4 4(40/30)

Muscle up practice

Endurance: 4 rounds 200m sled drag (heavy) rest 2min