8 min AMRAP:

20 Medicine Ball Clean
20 Abmat situps

Aux strength

2-3 Rounds:

10+10 KB High Pulls
15 KB Pushups, hollow body position
Max Time Hang from Rig in Hollow Body Position

EMOM 36 mins, alternating minutes

20m HiLo Carry (right left)
3-9 Toes-to-bars
20m HiLo Carry (left right)
30 reps or 24'-45' Double Unders

4-5 rounds in teams of 2

30/20 cal Row
20 m Partnered Banded Run
30 Wall Balls

Lower back
3 rounds for Quality

15 Reverse Hypers
rest 30''
Pallof Presses 20 reps Right
8 Side Plank Clamshells Right
Pallof Presses 20 reps Left
8 Side Plank Clamshells Left
rest 60''

Hip Stability, 3-4 Rounds

20 Elevated Psoas Marches
10 Single Leg Suitcase Deadlifts/leg
7 m SA OH WL

Buy-Out: Max Time Single-Arm Plank Hold /side, rest 30'' between arms.

3-4 rounds:

Banded Facepulls, 15 reps
Banded Pull-aparts, 15 reps
Side Plank Reach Throughs, 20-25 reps/arm
Single Arm Plank 20"+20"

• rest 60

3 R FQ:

7 Hand Release Pushups
30'' Single Arm Plank L
7 Dragon Flags, as slow as possible
30'' Single Arm Plank R
25-35'' Planche Progressions
- rest 60''

Sprints
4-5x 20" (rest 45” and alternate movements)

Mountain climbers
TTB

EMOM 12 min, alt.

7 KB swings, heavy
2 Clean and Jerk @ 80% 1RM