24/7/12

AM Baseline: Run 400m, then ROM drills Work Capacity: Complete 4-6-8-10-12-10-8-6-4 reps of the following • KB swings (32kg/24kg) • Box jump (30in/24in) • Burpee Durability:100x flutter kicks, 100x leg levers SealFit PM Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets. Notes: Percentage is based off 3RM -then- 3 rounds for total reps of: 2 minute AMRAP of: 5 Squat Clean to Thrusters 135/95# 25 Double-Unders *Rest 1 minute. 1 minute AMRAP of: Burpees 1 min rest OUTLAW *Rest 1 minute.