Strength & Skill

Front Squat
On the 90 Seconds x 6 Sets:
Set 1: 3 Reps @ 75%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 85%
Sets 4-5-6: 1 Rep @ 90%

*After Each Set, Complete 25% Strict Handstand Push-ups (wall-facing or from box)

Work

"Life Jacket"
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

CompTrain

On the Minute x 10:
20 Double Unders
1 Squat Clean Thruster

Squat Clean + Split Jerk
-continue building from clean to thruster weight to a heavy technical CJ

“Life Jacket”

Join class for squats