9 18 20

Class

A. FT
8 u/b sets of 25% of max sHSPU or Push-ups

B. 3 rounds [25]
(3 BBJ + 6 double DB Squats + 9 DL 155/105)

50/35cal Row

3 rounds
(3 BBJ + 6 double DB Squats + 9 DL 155/105)

50/35cal Row

3 rounds
(3 BBJ + 6 double DB Squats + 9 DL 155/105)

C. 5 sets
1 PS + 1 OHS + 1 Squat Snatch
*65,69,73,77,80% of 1RM Snatch

Home Workout (Bodyweight/Limited Equip)

A. 3 rounds
(3 BBJ + 6 double DB Squats + 9 DB DL)

800m Run

3 rounds
(3 BBJ + 6 double DB Squats + 9 DB DL)

800m Run

3 rounds
(3 BBJ + 6 double DB Squats + 9 DB DL)

B. FT
8 u/b sets of 25% of max sHSPU or Push-ups