A. 35 minute AMRAP of Rowing, Run with Medballs, and Running

Row
Run with Medball
Row
Run

> moderate pace (60%)

A. Kipping HSPU

Work on Skill of kipping HSPU:
> go into a handstand position against the wall
> try to control the negative on the way down (use abmat and plates to scale ROM)
> be explosive with your hips on the way up

Advanced:
5 sets of:
3 Strict HSPU+ 3 kipping HSPU (3 sec neg.)+ 3 kipping HSPU

Accessoires:
3 Sets of:
4-6 Strict press to back rack to front
15-20 banded external rotation
20-30 sec ring body saw

A1. Back Squat 3 x 5-8

5-8 Back Squat
5-8 Back Squat
5-8 Back Squat

A2. Ring Row 3 x 8-12

8-12 Ring Row
8-12 Ring Row
8-12 Ring Row

directly into

A3. Band Pull Apart 3 x 15

15 Band Pull Apart
15 Band Pull Apart
15 Band Pull Apart

B. Accessories

3 Sets
6-10 SL Hamstring bridge with 2sec. hold
8-12 OH-DB Triceps ext.
10-15 lateral raises

A1. Floating Deadlift 3 x 12

12 Floating Deadlift
12 Floating Deadlift
12 Floating Deadlift

A2. Half Kneeling Double Kettlebell Bottoms Up Overhead Press 3 x 8-12

8-12 Half Kneeling Double Kettlebell Bottoms Up Overhead Press
8-12 Half Kneeling Double Kettlebell Bottoms Up Overhead Press
8-12 Half Kneeling Double Kettlebell Bottoms Up Overhead Press

KB Presses are seated

A3. Goblet Squat 3 x 8-12

8-12 Goblet Squat
8-12 Goblet Squat
8-12 Goblet Squat

Goblet Squats are bottom half only

B. Odd object race - AMRAP 10

In 2 Teams carry all your objects for as many lanes (15m) as possible

A. Endurance Intervals

Every 5 min for 30 min (6 alt. Sets)

1.
50 doubleunders
50/40 Cal Row
50 Doubleunders

2.
25 Walking Lunges
25/20 cal Echo Bike
25 Walking Lunges

A. Powerclean and Jerk

Emom8
1 PC + Splitjerk (start with 1st weight after the empty bar and build up with great mechanics)

B. Snatch Pulls

Emom6
1 snatch highpull from floor
1 low hang snatch highpull

(Start with moderate weight build up with great mechanics)

C. MetCon

Every 2 min for 10 min

6 Pushpresses (Moderate weight)
12 situps
18 lateral Jumps over bar