2 rounds, for quality:30s hollow hold or rock30s superman hold or rock2 rounds, for quality:30s front leaning rest30s reverse plank 5 rounds, for quality:10 kipping pull-ups10 push-upsRest as needed between rounds For time:800m run50 kettlebell swings400m run
30 min time cap 21-15-9 Push pressBox steps 21-15-9Push ups Box jumps 21-15-9Box dips Box jump overs
Touch and go power snatch tech Building across 6 sets2 sets:5 power snatch *aim to complete in under 20s2 sets:4 power snatch *aim to complete in under 20s2 sets:3 power snatch *aim to complete in under 15s For time:9 power snatch15 bar facing burpees6 power snatch12 bar facing burpees3 power
Skill Chest to bar pullups Every 1:15 x 63-5 Chest to bar AMRAP 12:50-m double-DB farmers carry 100-m run10 pull-ups / Chest to bar
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat For time:400m run, then3 rounds of:9 thrusters9 overhead squats9 strict pull-ups9 medball toss burpees400m run to finish
1 warm up 3 heavy sets 8 Deadlift 16 alt side lunges8 swiss ball hamstring curls, 1 warm up 3 heavy sets 8 Push ups 16 alt Gorilla row 8 Toes to bar 1 warm up 3 heavy sets 8 Narrow stance goblet squat 16 alt DB seated shoulder press 8 high ring row
8 Min AMRAP 200 m run 1-3 Wall walk 12 DB hang clean 2 min in between 8 Min AMRAP 200 m run12 Foot Elevated Shoulder taps 12 DB walking lunge 2 min in between 8 Min AMRAP200 m run 6 burpees 6 DB thrusters
Hanstand balance progression 3 rounds for time:400m run30 kettlebell swings
Cardio circuit 20s on 10s off -3 min per movement 6x each movement before moving to the next Wall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCaloriesAir squatCalories
20-:30/:30 x 32Push up Arch hold BicyclesHollow hold Ring rowRing row hold Ring dipTop of ring dip hold
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