Overhead Squat: 6 x 3. Rest 90s.
– Perform from the Floor
– Add weight each set working to a challenging set of 3
– Option: Work on technique not worrying about adding weight

3-4rds
8-12 x Hip extension or
Good morning
rest 1min
8-12 x Romanian DL
rest 2min btw rds

In teams of 2 for 40 minutes:
200 cal bike
200 sit ups
200 double unders
200 squats
max cal row

The results is calories rowed.

AMRAP 15
400m run
4rounds
20 burpee
20 kbs
20 wall ballss
5min rest
15min amrap
40 cal row
4rounds
3dl + 3pc + 3fs 50kg

V8

4RFT:

8 power clean
8 front squat
8 shoulder to overhead

75kg / 52,5kg

TC 7

Mobility/ Open Gym

"Gut Check"
Teams of 3, with a 25:00 Time Cap:
200/140 Calorie Assault Bike
... Directly into:
3 Rounds:
50 Toes to Bar
50 Box Jump Overs (24"/20")
50 Power Snatches*

Round 1 Barbell - 95/65
Round 2 Barbell - 115/85
Round 3 Barbell - 135/95

3100 m @75% (10 laps)

Optional Accessory
GYMNASTIC STRENGTH

3x20-30sec L-Sit with Parallettes. Rest as needed between.

RPE 4 to 5

Core TABATA:
Hollow rock
Superman

Kipping Technique

400m run
20 swing
20 box jump
20 AbMat sit-up
400m run
20 swing
20 box jump
20 AbMat sit-up
400m run
Timecap: 20min