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image3ARE Squats

Hollow Kips x 10

Trap Raise x 5 reps/arm

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Fitness
A.  BS;  3 reps x 4 sets
B.  10 minute EmOM
odd = pull up work – Negative x 3 reps @5 seconds down
even = DB bent over row x 5/side
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3 Rounds –
15 Squat Thrusts
12 Goblet Squats
9 Plate/Box Jumps
rest 90 sec. bt. rounds
Performance
A.  BS; 75-80% x 2 reps x 4 sets
B.  10 minute EmOM
odd = pull up work – pull up/CTB/ or MU
even = DB bent over row x 5/side
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3 rounds – @ 90% effort
15 barbell facing burpees
12 FS @ 135/95 *scale up to 155/105
9 box jump overs, 24/20”.. scale up to 30/24 if you can
rest 90 sec. bt. rounds