Wednesday

Pursuit 
25 minutes: 
A1. Deadlifts X 4-6 reps; TnG practice, focus on breathing. Add wt. as you feel comfortable, Increase load from last week as appropriate.
A2. Heavy KBS -  UNBROKEN!! – 12 reps; increase load from last week
A3. FLR on the Floor – 40 sec.
RAN, 5-7 sets
+
10-1 & 1-10
wall ball
big box jump step down  - challenge yourself on the height
 
Performance
25 mins
A. Deadlifts – 4-6 TnG practice reps, focus on breathing – Increase load from last week as appropriate.
B. Muscle ups – 1 MU + 5-7 dips + 3-5 C2B Strict Ring Pullups X 3 sets; rest 2 mins b/t
C. Accumulate 3 mins of FLR on the floor
+
10-1 & 1-10
wall ball
big box jump step down @ 32”/28”