A. Back Squat: 3×3

B. 2RFT:
Run 200m
(35/25) Pushups (Optional: Deficit)
Run 200m
25 KBS (53/35)
Run 200m
25 GHDSU
Run 200m
25 Hip Extensions
Run 200m
25 Box Jumps (24/20)
Run 200m

 

C*. OTM [12]: 4-8 Strict Dip + 2-5 Clapping Pushups

D*. OTM [10]: 2-5 S-WG Pullup + 10 air squats

 
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