4 rounds, for quality (21:10):30 seconds per side, cross-body box step-down30 seconds per side, half kneeling thoracic opener with band30 seconds per side, floor slider side lunge30 seconds per side, half turkish get-up**10 seconds transtion between sides and between exercises 8 rounds for time, alternating exercises with your partner:100m row5
2 sets:10 reps per side, T-hip rotation10 right per side, single leg calf raise10 tibialis raises 3 sets, for load:6 reps per side, cross-body box step-down30 seconds rest between sides Partner WODAMRAP in 25 minutes: 800m run, 15 Pull-ups, 25 Push-ups, 40 Air squats **Run together then share the reps anyhow For quality: 50 alternating
Skill : bar muscle up 3 rounds for time:400-meter run8-12 bar muscle-ups / low bar JUMPING MU20 alt dumbbell snatches
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
Front squat @22X1, build to a heavy set of 2 for the day 1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy
Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories
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