Forward lunge
4 x 10, 90" rest

• 2min. Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up & down dog
  5+5 Side squat
  5+5 Scale w/ stretch

• 1min.: Row/Bike/Run

• 2 rds:
  6 Deadlift
  6 Muscle snatch
  6 Press
  6 OHS

• 2-3 rds:
  3-position Snatch pull
  3-position Squat snatch
  Add weights...

Huolto.

As many situps as possible in 1 min

As many Double Unders as possible in 1 min

Durante Core

5 Rounds for Time

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

6x Every 2:30:
5 Back Squats + 1 Push Jerk (BTN) + 1 Push Jerk (front rack)

• Start @70 of Push Jerk 1RM and increase load each round. Score: Heaviest set

5 RFT:
100m Skillmill Run
50 DU
10 (5/5) DB STOH 30/20kg
TC 15min

2 rounds:
200m Skillmill Run
8 Target Burpees 15cm
12 Barbell Back Squat (alternate feet position every 3-4 reps)
16 Hip Ext. (slow & controlled)
Rest 30-60sec btw rds.

Set 1-2: 3 reps @75%
Set 3-4: 3 reps @80%
Set 5-6: 2 reps @85%
Set 7: 2 reps @90%
Set 8: 3 reps @75%
Rest 90sec btw sets.