Warm-up
Goblet squats 3×10,
KB press 3×5/side,
Strict pullups 3×8,
OHS 3×10
Strength
A. Hang clean 1RM
B. Box Squats, 2 on 60s x10 sets
C. 10-1 Ring Push-ups, Ring Rows
WOD
Buy in 100 Partner med ball sit upsEmom both partners do 5 med ball cleans I go you go full rounds 30x (15 each) DB 4 devils press4 thruster4
20 minutes, for quality:6x 5.5 Hollow body.Superman10 beat swings10 bench shoot-throughs30 seconds plank shoulder taps 3 rounds for time:20 calories10 hang power cleans
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalSmall band seated hip adductors Monster walk 10/10 Heavy KB russian swings Tempo small Banded squats 22×1Alt spidermans
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