Friday

Warmup:
DROMS
100m Run
15 GHD situps
100m Run
15 walking lunge and twist (each leg)
100m Run
15 Goodmornings (pvc or bar)
100 m Run
15 Inch worms
100m Run
15 Broad Jumps and Catch in Squat

Burgener Warm Up with PVC oar Barbell

Strength:
Snatch Pull
5 @ 80%
3 @ 90%
3 @ 100%
2x @ 105%
1x @ 110%
1x @ 110%
1x @ 110%

Metcon:
21-18-15-12
Deadlifts (155/105)
Wall Balls 20/14
*100m Sprint after each round

Accessories:
(Beginner & Intermediate)
5×5  (3-5 sec) Negative Pull Up
(Intermediate & Advanced)
5×3 Ring Pull Up Hold with 3 Leg Lifts

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