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Monday May 18

General Warm Up Dynamic Warm Up Alternate between movements at 75 second intervals Front Squats 5x10 at 50% KB Swings 5x12 3 RFT 500m Row 21 Hang Snatch (75/45) 12 Box Jumps (24/20) Cash Out: Bench 3x5, Hanging Leg Raise 3x10

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Friday September 26

General Warm Up Dynamic Warm Up Deadlift 5x5, last 3 at 75% 3 RFT 400m/500m Row 21 KB Swings (24/16) 12 Front Squats (95/65) Cash Out: GHD Sit Ups 3x15, 2x500m Row

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Tuesday December 3:

Dynamic Warm Up Press 1x1x1x1x1x1x1 3 RFT 7 STO (115/75) 14 Box Jumps (24/20) 21 Russian Swings (24/16) 50 DU Cash Out: GHR 5x5

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