Monday

Pursuit:
A. Hang Power Snatch, EMOM– 10 mins ; 3 reps
B. Thruster, Unbroken sets– 8,8,8,8; Build, rest 1 min b/t – consider speed out of the bottom, be aggressive
C. Front Rack BB Walking Lunge steps – 12 steps Alt.; build; rest 1 min b/t x 3sets
+
“annie”
50-40-30-20-10:
Double Under
Sit up
* if you don’t have dubs, practice double unders, for 2 mins each segment.
Performance: 
3 sets:
8 DL TnG moderate loads, challenge yourself. No more than 75% of 1RM, Stay at the same weight for all 3 sets.
60 sec airdyne SPRINT
rest 90 sec
+
3 sets:
10 KBS (green/yellow)
60 sec burpee broad jumps
rest 90 sec
+
3 sets:
10 strict chin up/pullup
15 push ups to a squeaky toy
20 sit ups
rest 90 sec