Tuesday:

Essentials:
3 sets of:
A1. TGU – 3 reps left arm, rest 15 sec, 3 reps right arm; rest 45 sec
A2. 30 sec FLR on floor (go rings of you can); rest 45 sec
A3. 40m bear crawl; rest 45 sec
A4. 20 prisoner walking lunges; rest 45 sec

+
3 rounds for time:
25 KBS (35/25)
25 burpees

Fitness:
A. PS – build to a 1rm in 12 min
B. Drop to 77% of A and perform 20 reps for time
+
3 rounds for time:
25 KBS (55/35)
25 burpees

Performance:
A. Squat snatch – build to a 1 rm
B. Drop to 77% of A and perform 20 reps for time
+
3 rounds for time:
25 KBS (70/55)
25 burpees