Amrap8
20 light db HPC(2x15/10)
10 burpees
5 shuttle sprints
Rest 4 min
Amrap8
20 light db STOH
10 Airsquats
5 shuttle sprints
12min to work on:
sets of 3-8 kipping T2B (play with different variations if already proficient)
switching up with 15m single arm KB-OH carry (each arm - work up in weight)
3 rounds of:
1min ME row for cal
1min ME single arm KB-Thrusters (24/16kg - divide as nedded but try to keep equal reps from side to side)
1min ME russ. KBS (24/16kg)
rest 1min
25 min Quality AMRAP
15 high quality airsquats
8-10 hip opener to rotation each side
8-15 high quality Ringrows
8-10 controlled bench supported pull overs
8-15 high quality Pushups
8-10 T-Spine Opener (total)
100 singleunder variations