1. Movement Prep/Activation
Banded 7’s
-into-
3 sets:
4x50ft Shuttle Run
10 Step Ups
5 Shoulder Press (build-in weight)
10 Air Squats

2. Strength Prep
Shoulder Press:
- Establish a 4 RM for the day. Then, perform a drop set of 2-4 reps at 85-90% and 2-4 reps 80-85% of that 4 RM.

3. Workout Prep
2 sets:
1x50ft Shuttle Run
2 Box Jumps
2 Strict Handstand Push Ups
4 Air Squats

EMOM Until Failure

1 T2B

1 Hang Snatch (75/55)

* Add 1 rep to each movement, each round

RX

2 Sets
In a 5:00 window
10x50ft Shuttle Run
AMRAP in the time remaining of
5 Box Jumps (24/20)
5 Handstand Push Ups
15 Air Squats
-rest 5 minutes between sets-

RX+
30/24 Box Jump
Strict Handstand Push Ups

2 Sets
In a 5:00 window
14x50ft Shuttle Run
AMRAP in the time remaining of
7 Box Jumps (30/24)
7 Strict Handstand Push Ups
21 Air Squats
-rest 5 minutes between sets-

AMRAP 5:
Run 800m
-then, in time remaining
AMRAP Burpees

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)