Strength
Front Squat
Every 2:30, 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70%

3 Sets, Max Reps
1:00 Max Calorie Row
:30 second Rest
1:00 Max Dual Kettlebell Front Rack Carry 35/53
:30 second Rest
1:00 Max Calorie Bike
:30 second Rest
1:00 Max V-Ups
:30 second Rest

For Time
10 Strict Pull-Ups
20 Deadlifts, 155/225
10 Strict Ring Dips
400m Run
10 Strict Pull-Ups
20 Deadlifts, 155/225
10 Strict Ring Dips
400m Run
10 Strict Pull-Ups
20 Deadlifts, 155/225
10 Strict Ring Dips

Snatch Complex
Every 2:00 minutes, 6 Sets, Complete the following:
1 High Hang Snatch
1 Hang Snatch
Rest 20 seconds
1 Snatch
 

5 Sets, For Reps:

3 minute AMRAP
4 Box Jumps 24/30
4/4 Single Arm Kettlebell Snatches, 53/70
12 Air Squats
Rest 1:00 minute between sets
Score: Total Reps

3 Sets, For Time:
450/500m Row
into:
3 Rounds
10 Burpees to Target
10 Toe to Bar
Into:
450/500m Row
Rest 2:00 minutes between sets
Score: Time for each set

Strength
Back Squat, 4 Sets 
Every 2:30
3 Reps @ 80%

Every 6:00 minutes, 3 Sets
48 Double Unders
16 Calorie Bike
12 Strict Handstand Push-Ups
6 Squat Cleans 125/185

**CLOSED FOR FITFEST COMP**

**CLOSED FOR FITFEST COMP**