Heading into the weekend with some rest and repeat sprints. Don’t pace these repeats, go hard every round. Pick a weight that is challenging but you can go unbroken with every round. You should’t go over max 1:10 a round so if you are shave row cal or burpee. Shoot for a min a round.

A) 3 Min Row/Assault then every :20 sec for 3 min Inch Worms/Hollow Swings/Lunges then 1 min jog

B) 12 Min EMOM

1st-Halt Clean Deadlift(pause)+Clean Pull(Drop)+Power Clean+Jerk (Fitness 6 Hang DB Clean and Jerk each arm

2nd-14 Sec hard Assault

C) “Dante’s Inferno”

Every 2 min x 10 Sets

9/8 Cal Row

6 Lateral Barbell Burpee’s

3 Hang Clean 185/135