Training- Power End.

AM:

Warm:

400m run easy

dynamic track work

Then

5x3min run with decreasing rest 60, 50, 40, 30sec rest

790,790,790,780,770m

PM:

warm

400m

2x10m duck walk

2x10m bear crawl

2x10 snap pull up

2x5 C2B

then

Partner synchro EMOM/15min

-12x C2B (chest must touch at same time)

-20x box jump over @ 24" (alternating doubles)

-5x Thruster @ 60kg (must sync at top)

then

for time with a partner

21x ring muscle ups

45x Back squats @100kg from floor

60x bar hop burpee

45x Dead lift @ 100kg

21x GTO @ 100kg