Intervals

6 sets of:
3min on 2min off

1. 60sec. OH or Suitcase marching (30sec. each side)
then
AMRAP of:
12 single arm Front squats
12 Burpees

2. AMRAP of:
75 DU´s
20 single arm Hang Clean and Jerks (10 each side)

Lower Body Strength

4 sets of:
6-8 single leg rom. DL (each side)
rest 30-60 sec.
10-20 cyclist goblet squats
rest 30-60 sec.

WOD

10 min AMRAP of:
20 skippings
20 s.a. push press (10 each)
20 glute bridges

Lower body strength (isometric focus)

3 sets (will increase over the next week)
4-6 Front foot elev. Split squats (each side) with 2x3sec. iso hold (bottom pos. + mid range on concentric) - heavy but perfect form - (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min

Lower body strength (isometric focus)

3 sets (will increase over the next week)
4-6 BB Snatch grip rom. DL with 2x3sec. iso hold (bottom pos. + mid range on concentric) - heavy but perfect form - (do 1-2 more reps than last week or a little bit more weight)
rest 2-3 min

Upper body strength (isometric focus)

3 sets (will increase over the next week)
4-8 (def.) push ups with 2x3sec. iso hold (bottom pos. + mid range on concentric) - (do 1-2 more reps than last week or increase ROM)
rest 2-3 min

Accessories

3 sets
1min walking lunges (alt. rev. lunges if space is limited - wtd. in goblet pos.)
1min Facepulls (1sec. hold)
1min rest