Warm up
3 mn cardio
then 3 rounds of
5/5 Reverse Lunges + knee raises
5/5 upright row
5/5 single arm press
5 push up to downdog pose

Metcon
5 rounds
8-12 db snatches
8-12 kipping pull ups
8-12 db hang clean&push press
8-12 calories of assault bike or ski
Alt time full round with partner
db movements alternating hands
40-60 reps of each movement

Midbody
2-3 rounds
24-30 weighted medball twits + 12-16 alt leg v-ups
rest 1min

Back Squat

5 x 3 @ Moderate

Go Every 3:00

Mobility for Back Squat

45 Min Amrap
750/500m row Row Or Ski oR 1500/1000m Bike
10+10 One arm ring rows
30 Box Step Ups
10 Handstand Push Ups Or Hspu Practice
30 Double unders Or Double Under Practice
15 Bicep Curls
*Easy Pace!

10 rounds for time of:

• 205-lb. front squats, 5 reps
• 5 parallette handstand push-ups

2-3rounds:
10+10 Db press
15 hip extension
30-60s D-ball/sandbag hold

Back squat
4-4-3-3

(0-1reps in tank)

8 sets:
1 Clean Deadlift + 1 Clean Pull + 1 Clean
Sets 1-2: @65%
Sets 3-4: @70%
Sets 5-6: @75%
Sets 7-8: @80%
- Rest 2-3min btw sets
- Don't let go of the bar. TnG lifts.

Weighted dip 3x2x60%, 3x2x70%