For Time
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters @40/30kg
Toes-to-Bars
1 Wall climb (after each round)

Weighted Straight Leg Sit-Ups. AMRAP 4:00
+
- Global Foam Rolling Quadriceps x 60s each
- Half-Kneeling Biphasic Hip Flexor Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Power Clean + Jerk

3 x (1+3)x70%
2 x (1+2)x75%
2 x (1+2)x80%
1 x (1+2)85%

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - Ring row w/ Active shoulders
• 45s. Row/Bike - Squat + twist

• 45s. Row/Bike - DU's / SU's

• Mobility...

Banded Facepull-aparts: 4 x 25. Rest 60s
+
- 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)

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