Fitness:
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg
Rest 60 seconds
Performance:
5 Sets of:
Push Jerk x 2-3
Rest 1 Minute
Strict / Weighted Pull Ups x 2-3
Rest 1-2 Minutes
Fitness:
For time:
21 Burpees
15 Thrusters
9 Pull-Ups
600 Meter Run
9 Pull-Ups
15 Thrusters
21 Burpees
Performance:
For time:
21 Burpees
15 Thrusters (115/75 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees