Mobility: Shoulder/Lat Mobility

Strength: Front Squats (16 Mins)

Every 4 Mins

1×8

1×6

1×4

1×10 reps @ 10-20lbs lighter than your set of 8

*Aim to make each set heavy, but not near failure

*Goal is to increase weight during each of the first 3 sets

Conditioning:

EMOTM x 8 Minutes

12 Unbroken Wallballs

6 (Updowns) No Pushup Burpees

*Both moves in the same minute

*Aim to be done by the 45 sec mark for as long as possible

Comp: 15 Wallballs, 30/20, 6 Updowns

Fitness: 12 Wallballs, 20/14, 6 Updowns

GPP: 9 Wallballs, 14/10, 4-6 Updowns

Health: 9 Wallballs, 10/6, 4-6 Updowns