Friday
A) 10X400m Run
Rest 90 sec b/t sets
*Aim for Same consistent times through your sets
B) 10 Min EMOM
35 Sec FLR Hold on Rings
PM Session
A) FS @20X0
3X5 @65%
3X5@70%
Rest as needed
B) Every 15 Sec X 7 Mins
1 Squat Snatch @60% of Snatch RM
C) 3X3 – Squat Cleans @70-75% RM
*Drop and reset after each rep – PERFECT REPS
D) 3 Rounds For Time
10 Bar Muscle Ups
50 Air Squats
100 DU
D) 4X6 GH Raises @21X1
Rest as needed