Beacon MMA & CrossFit Turbocharged – Barbell Club

A.: Front Squat (EMOM7 x 2 @ 50-60% = Fast reps less than 5 seconds per double)

B1.: Bulgarian Split Squat (4 x 8-12 each leg (holding dumbbells))

B2.: Banded Kettlebell Swing (Checkmark)

4 x 12

C.: Reverse Hyper (Checkmark)

4 x 15

D.: Superset Explosive (Checkmark)

5 times:

2 Medball Underhand Throws AS HIGH AS POSSIBLE

2 Tall Box Jumps

Rest 30-seconds to 1-minute