Warm-up
Air squat practice, 10 min
Strength
Front squat, 5/2 x 4 waves
WOD
AMRAP in 15 minutes
10 Wall-ball two-for-ones,
10 Pull-ups
10 Push-ups
30 Double-unders
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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