Monday
Warmup-AMRAP 8
10 Air Squats
5 Beat Swings
5 Strict Press + 5 S2O
3 Kickups +1-3 HSPU
A) Strength/Conditioning
With a running clock
0-17 mins
Strict Press 1RM
17-20 Rest
20-30 EMOM
5 S2O *Increase weight from round to round or every couple rounds
30-35 Rest
35-45 AMRAP 10
3 Thrusters
8 HSPU
3 Bar Muscle Ups–C2B—5 Pull ups—5 Ring Rows