Warm-up
15 minutes:
20 Standing bicycle crunch
10 Half squat + rotation
20 Good mornings
10 Samson stretch
20s Wall sit hold
60s Cardio
Strength
Every 2 minutes x8 sets (Alternating sides):
1 Half turkish getup
1 Full turkish getup
4 One arm thrusters
6 One and a half front rack split squats
WOD
6 sets for max reps:
30s Front squats
30s Reverse lunges
*At the start of every 30s perform 1 burpee
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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