Mobility

8 rounds for consistency:
25 cal run or 500/400 m row
30 s rest
2 min amrap: 10 box jump step downs, 10 push ups, max sit ups
30 s rest

3 rounds for quality
6 weighted pistols 16kg/10kg
10 weighted sit ups 15kg/10kg
6 HSPUs

Death March: 4 x 10 each. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Every 2 min x 7

1 Clean Pull + 1 Squat Clean + 1 Hang Squat Clean + 1 Front Squat

70-75% 1 RM Clean

On the 3:00 x 7 Rounds:
15 Kettlebell Goblet Squats 32/24kg
12 Power Snatches 35/25kg
9/7 Calorie Row

Light Option

On the 3:00 x 7 Rounds:
15 AirSquats
8 Power Snatches
9/7 Cal Row

AMRAP 5 min: Max reps of shoulder to overhead

AMRAP in 5 minutes of:
max reps shoulder to overhead

*15 air squats everytime you take a rest. Goal is to get big sets so choose a weight that is on the lighter side.

Clean + push press + jerk complex

Build up to a heavy weight in a complex of:

Clean + push press + jerk

TC: 15 min

3-5 rounds: (super sets)
10-20s. Hollow rocks
15-20 Sit ups
Rest 60-90s.

Single Arm Overhead Carry: AMRAP 5. Switch sides as needed
+
- Global Foam Roll Thoracic Spine x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)