Growth & Development
5:00 AMRAP
7 AB cals
9 shoulder to overhead 75/55
7 burpee
+3:00 rest
5:00 AMRAP
100m run
8 DB front rack squat
10 slam balls
+3:00 rest
5:00 AMRAP
150m Row
5 thruster 75/55
5 lateral burpee
+ 3:00
x 2 sets
Performance
5:00 AMRAP
10 cal Row
5 Deadlift 115/75 ..135/95
4 hang power clean
3 shoulder to overhead
+3:00 rest
5:00 AMRAP
7 AB cals
9 chest to bar pull-up
7 burpee
+3:00 rest
5:00 AMRAP
100m Run
8 Front squat 115/75 … 135/95
25 ft hand stand walk / 6 hand stand push up
+3:00 rest
x 2 sets

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