Monday

Pursuit: 30 min

A. Push Press – 5,5,5,5,5. Pick a wt. And stay there -12 min.

B1. Strict Pull-Up 5-7 reps, use up to 1” band assistance.

B2. GHD Back Ext - 10 reps w/ 2 sec pause

B3. FLR – 30 sec hold
       3-4  sets, rest 1 min b/t

+

15 Min Amrap:

5 KB Snatch R/L

10 HPC

15 Sit-Up
 

Performance: 30 min

A. Push-Press – build to a tough set of 5 TnG -12 min.

B. Ring MU 3-5 reps unbroken (MOD is 3C2B + 3Ring Dips)

3 sets, rest 1 min

C. Accum elevated FLR w/ plate on back – 3 min.

+
15 Min Amrap

5 KB Snatch R/L (Grn/yel)

10 HPC (50k/29k)

15 GHD Sit-Up