Warm up
2 sets;
Hanging L-sit hold (10-15 sec)
Knee Stretch + Spiderman Stretch
Back Raises x10-12
Squat w/ mini-band x5-6 (light to moderate)

CF Fitness
A. Back Squat (to box) 4×3 *refer to 10/27 for loading
B. 5 MIn AMRAP;
10 Pushups/ Incline Pushups
5 Inverted Rows
Rest 3 Minutes

5 Min AMRAP;
5 Box Dips
10 Alternating Lunges -moderate

Performance
A. Back Squat 80%x2, 83%x1, 85%x1
B. 5 MIn AMRAP;
Muscle Ups
Rest 3 Minutes

5 Min AMRAP;
5 Ring Dips
10 Alternating, Front Rack Reverse Lunges 35% (of squat)

Weightlifting
A. Snatch- Heavy 2
B. Clean + Jerk- Heavy 2