Performance

Front Squat 1 Rep Max – 20 mins to find a 1 Rep Max.

10 Min AMRAP

10 Double Unders

10 KBS 24/16kg

10 Sit Ups

Fitness

Front Squat 2 x 8 – 20 mins to work up to a heavy double.

10 Min AMRAP

20 Single Skips

10 Russian KBS 24/16kg

10 Sit Ups

STRENGTH

Dan John – Strength Standards

For Women:

Push
Game-changer = Bodyweight bench press
Pull
Game-changer = Three pullups