A) Strength (15m to Complete)

Fitness

3-5 Sets

8-10 PVC OHS or Air/Goblet/Front Squats

Performance/Sport

5 Sets Building in weight

6 Overhead Squats @ 32X1

Goal: Perfect positions before load

B) Metcon (9m CAP)

Fitness

15-12-9 or 18-15-12

DL

Knee raises or Sit Ups

Performance

18-15-12

DL (185/115)

T2B

Sport

18-15-12

DL (225/135)

T2B