WARM-UP

3 Rounds:

• 20 Banded Side to Side Step
• 10 Banded Glute Bridges
• 10 PVC Pass Throughs

-into 6:00 Amrap:

• 5 Front Squats (empty bar/slow and controlled)
• 4 Broad Jumps
• 5 Push Press (empty bar)

STRENGTH

2 Front Squat + 1 Push Press + 1 Push Jerk
– Work up to a heavy complex in 10-12 minutes –

WORKOUT PREP

2 sets:

• 2 Power Cleans (build in weight)
• 2 Box Jumps (build in height)

”Ciders mulling, turkey’s turkeying, yams are yamming.”

FIRE

• 7:00 AMRAP
• 3 Power Cleans (85/55)
• 5 Box Jumps (30/24)

WATER

• 60/40kg
• 24/20 box

EARTH

• Own weight
• Own height
• Step ups