100 Reps each of:
– Single Leg Banded Hamstring Curls
– Banded Facepull-aparts

Warm up(15)
10 inchworms
10 plyo
walking front kick

10 sl dl
10 knuckle draggers
active spiderman

10 plyo jumps
10 goodmornings
cradle

Barbell warm up x2

Mobilty(6)
1:00 min child's pose
1:00 min hip opener
1:00 min chest opener
1:00 samson per

Workout(45)
"LUKE"
For Time

400 meter Run

15 Clean-and-Jerks (155/105 lb)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots (20/14 lb)

400 meter Run

45 Kettlebell Swings (1.5/1 pood)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps (155/105 lb)

400 meter Run

Finisher
Stretch and roll alot!

10r: 30"work/30"rest Handstand walk/hold
Barbell row 4x10

Shoulder Press
10-8-6-6-8-10
rest 90s before chin ups

Strict Chin Up
6x6-8
rest 90s before shoulder press

AMRAP 8 min

6 Thrusters (30 / 40 kg)
12 T2B
24 Double-Unders tai 100 Single-Unders

2 Giant Sets:
9 Dumbbell Bench Presses
15 Dumbbell Bent Over Rows (15 per side)
21 Dumbbell Floor Presses
27 Low Banded Rows
Rest 2:00 between efforts.

"AMRAP 12:
12 DB Front Squats
12 DB Push Presses
12 DB Reverse Lunges
@22,5/15kg"

In teams of 2 as many rounds as possible in 40 minutes:

2000 m ski
100 Air Squats
80 Sit-Ups
60 Kettlebell Swings (24/16 kg)

Share the work. One works, one rests

8 min AMRAP
8 Hang Power Snatch 32/24->24/16-> Russian Kbs
10 Bar-facing Burpees->Bodybuilders
12 Wall-Balls 10/6->6/4-> Air Squats
+
Short Core Stamina (10)
30-20-10
TTB->knee raises-> Sit-ups
30s Hollow Body Hold

Warm up(10)
10 knuckle draggers
10 cal row

10 plyo jumps
10 cal row

10 single leg deadlift
10 cal row

Mobility(5)
1:00 min hamstring stretch
:30 sec chest stretch per

Fittrain(20)
27-21-15-9
kb/db deadlift-choose load
burpee
cal row
*10 ring rows, pull ups-challenge up-c2b after each rd

Opt(12)
4x8 giant sets
hammer curls
s/a row
tricep oh ext
db sit up
rest as needed in between rounds

5x2 hang clean
1600m walk/run
5x5 glute ham raise

Finisher
30 scap push ups
100 temper tantrum
1:00 min samson stretch