Legburner
4 rounds: (bw or vest)
1min Walking Lunges
1min Air Squat
1min Rest

Backburner
4 Rounds: (use little plates or NOT)
15sec OH
15sec Lateral
15sec 90 °
15sec Ski jump
60sec Rest

Chestburner
YGIG: 11 - 1 - 11
Push-Up

Absburner
EMOM 10
10 Sit-Up + 10 Russian Twist
(Both at same minute)

Run

For time:

1400m Easy Pace
1000m Fast Pace

Rest 4 min

1000m Easy Pace
600m Faster Pace

Rest 4 min

600m Easy Pace
300m Fastest Pace

3 rounds

1:00 Row
15 Banded GoodMornings
3 Strict Pull Ups

Snatch Grip Push Press + Overhead Squat

4 x ( 5 + 1 ) x 60%

Power Snatch

5 x 3 x 65 - 70%

Technique Work

5 sets of 3 Tall Jerks
- Rest 2min btw sets.

Stay light and focus on technique. This drill will help you focus on quick foot drive and lockout under the bar.

Complete 1 rep of each variation in the video on each set.

5 sets of Power Clean From Blocks
Set 1: 2 @65% of 1RM Power Clean
Set 2: 2 @70%
Set 3: 2 @70%
Set 4: 2 @75%
Set 5: 2 @75+%
Rest 2-3 mins btw sets.
Blocks are to be set so that the barbell is just above knees. Reps done as singles.

3 ME sets of kipping HSPU
rest as needed b/w efforts

Warm Up
1 laps around gym
High knees
Butt Kickers
Lunges down the gym (There and back)
Push Ups x 5
Inch worms x 5
1 lap around gym
The overhead arm pull (20 sec per arm)

Workout
4 Rounds for time
600 meter run
20 ground to overhead
15 Weighted air squat
10 V-ups
15 Push Press
20 Burpees
200 meter run
1 minute rest

Core Work
60 sec Plank hold
-15 sec rest-
90 sec Side Plank hold
-30 sec rest-
90 sec Side Plank hold
-15 sec rest-
60 sec Plank hold

PRT

For time with a partner
50 Dumbell Box step ups @2x22,5/15kg @60/50cm
50 Hand Release Push-ups
150 cal skierg
50 Box Jump Overs @60/50cm
50 Pull-ups

Timecap: 25 mins