Warm up: Coach’s choice Pre-mobility: Spider-Man x 60s each
Health and Fitness

A. 4 sets:

A1. Strict Press x 6-8 reps, rest 45s

A2. MB Hamstring Curl x 15, rest 45s
B. Complete 5-7 RFT:

20 Cal Assault

10 DB thrusters 

10 Knee raises or leg raised 

10 Burpees
Classic

A. 4 sets:

Strict Press x 4-6 reps (build to a heavy but doable 6 reps), rest 2 min
B. Complete 7 RFT:

20 Cal Assault

10 thrusters 95/65lb

10 T2B

10 Burpees

 

C. Mobility: Alexander shoulder rolls x10 each arm,