20 minutes, for quality:
5 reps per side, thoracic bridge
5 reps per side, half kneeling wall windmill
5 reps per side, rotational medball slam
5 reps per side, 90/90 hip lift
5 reps per side, split stance band row
10 reps alternating, medball heiden jump
3 rounds for time:
400m run
25 thrusters
15 pull-ups
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
Skill: wall walk 5 rounds 1-3 wall walks 50 double unders 8 dbl DB clean and jerk
Push press 10-8-6-4-2-2-2-2 *Reset for every rep 1-2 warm-ups + 3 heavy sets:6-8 dumbbell bench press6-8 barbell bent over rows 10-10-8-8-6-6Single-arm dumbbell high pullSingle-arm dumbbell strict
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