Spring It On Pre-Testing!

5:00 Window:
40 Over Box Jumps
Max Row

1:00 Rest

5:00 Window:
20 Deadlifts (195/115)
20 Burpees
Max Wall Ball (20/14)

1:00 Rest

12:00 AMRAP:
Buy In: 100 KB Swings (53/35)
1 Lap
1 KB Lap (53/35)

Pre-test or…
AMRAP 24:00
1 “L” Lap
5 Pull Ups
10 Sit Ups
15 BW Squats

TABATA
Medball Slams
Bottom Half Burpees
Lateral Lunges (4L/4R)
Strict Shoulder Press (65/35)
Inverted Rows

A) 16:00 Strength
5 sets of
3 Power Cleans + 3 Front Squats
10 KB Pull Throughs
8 Banded Lat Pulls
:30 Hollow Hang

B) 8:00 AMRAP
8 Toes to Bar/ V-Ups
8 Burpees

24:00 EMOM
1st: 5 Bench Press
2nd: :30 Suspended Bear Crawl
3rd: 10 DB Snatch + 20 Hop Overs (45/30)
4th: :45 Alternating KB Box Step Ups (53/35)

A) 1-2-3-4-5-6-7-8-9-10 (12min Cap)
KB SDHP
Burpees Over KB/DB

B) 2-4-6-8-10-12-14 (12min Cap)
SA DB Thrusters (35/20)
Cal Row