A) Back Squat
B) EMOM 16:00
Death by Thruster + Pullup
at minute 1, complete 1 thruster and 1 pull up
at minute 2, complete 2 thrusters and 2 pull up
continue this rep scheme adding one rep to each movement until you fail a round. On the next minute, start back at round one. Everyone goes until minute 16 is finished
Fitness: 75/55 and (Jumping) Pull-Ups
Performance: 95/65 and Chest-to-Bar
compare to 07/11/16
A) Warm Up
15 minutes working on running goats or athlete's choice warm up.
B) Short Intervals
3 X Tabata sprints
Rest 3 minutes between tabatas
10 minutes athlete's choice.