5:00 Cardio
....
4 Rounds

20 sec push ups
10 sec rest
20 sec air squat
10 sec rest

Half Kneeling High Low Band Chop
3 x 10 each. Rest 60s
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

AMRAP20:
20/15 cal machine
16 db snatch (22,5/15)
12 v-up

Use the same machine throughout the workout. Select a challenging pace and hold on, this is meant to be 85+% effort. Target: 6+ rounds.

3-5 Rounds:

1:00 Cardio
20s Belly to wall HS Hold
30s Front Squat Hold, empty barbell

Front squat 3 RM, then 3x3 @ 90%

For time:
15 Power Cleans @ 50kg/35kg (Rx+ = Add 10kg/7.5-5kg)
Run 400 meters
12 Power Cleans @ 60kg/42.5kg
Run 400 meters
9 Power Cleans @ 70kg/50kg
Run 400 meters
6 Power Cleans @ 80kg/55kg
Run 400 meters
3 Power Cleans @ 90kg/60kg
Run 400 meter

DB Shoulder Rotation
3 x 12-15 each. Rest 60s
+
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

500m ski
2x
20 du's
15 reps each A T Y W Activation, check the video
10 box pistol with leg lift e/s
5 muscle up floor dril

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7 min AMRAP

10 GHD sit ups
5 bar MU
12 alt. pistols

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