Group 1:
A1. Front Squat x 7-8 rest 90 seconds x 4
A2. Strict/negative push ups x 10-12 rest 90 seconds x 4
+
For time:
30 KBS(55/35)
10 Burpees
20 KBS(55/35)
20 Burpees
10 KBS(55/35)
30 Burpees
Group 2:
A. Backsquat x 5-6 rest 3 min x 4
B. Power snatch 3 x 3 rest 2 min Focus on Perfect technique, no misses
C. 1-5 HSPU ladder x4 rest as needed between reps/sets