20 minutes, for quality:
10 alternating thoracic bridge
5 reps per side, half turkish get-up
10 alternating sit-through
5 reps per side, side lunge to bowler squat
For time:
400m run, then
3 rounds of:
9 thrusters
9 overhead squats
9 strict pull-ups
9 medball toss burpees
400m run to finish
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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