ATHLETE

A. Strict press speed work – EMOM 10 minutes 3 reps @65% AFAP

B. 4 Rounds
20 KB swings 53/35
20 T2B
20 Calorie row

COMPETITOR

A. Back squat 4×4 @85%

B. Strict press speed work – EMOM 10 minutes 3 reps @65% AFAP

C. 4 Rounds
20 KB swings 70/53lbs
20 T2B
20 Calorie row

Then, depending on your weaknesses, choose ONE of the following:

D1. 4 Rounds
50 Calorie row
Rest 2 minutes

D2. Gymnastics
‘Death by HS walk’
HS walk 10′ in minute 1
HS walk 20′ in minute 2
HS walk 30′ in minute 3
HS walk 40′ in minute 4
And so on until you fail to walk full distance within the minute