Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x band walk
– wall squat
– wall angel
– tgu 1/side

FITNESS-
A.1  FS; 23×1 x 3 x 5 sets rest 75 seconds
A.2  1-3 am rap low ring row  ladder in 45 sec. x 5, rest 75 seconds
+
30 wall balls
400m run
35 sit ups
400m run
30 wall balls

finisher
side plank hold x 15 sec. / side x 2 sets

PERFORMANCE-
A.1  FS; 23×1 x 3 x 5 sets @ 70%, rest 75 seconds
A.2  1-3 amrap strict unbroken pull up ladder in 45 sec. x 5, rest 75 seconds
+
15 thrusters, 135/95
400m run
35 T2B
400m run
15 thrusters, 135/95

finisher
side plank hold x 30 sec. / side x 2 sets