A,
Squat Clean 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--
Accumulate 4 addtional work sets within 10% of heavy single.

B,
5 rounds for time of:
3 Rope Climbs,
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 20/15kg
Run, 400 m

Goal
Sub 25 mins

C,
Stretch:
True Hip Stretch w/ Band Distraction
:90 sec/side

Banded Lat Stretch
:90 sec/side

Pigeon Stretch
:90 sec/side

10 rounds for time. You go, I go-style:
300/240m Row
40 DU
10m HSW

3 rounds for time:
20 KBS (US) 24/16kg
15 GHD Sit-ups
10 Burpees
5 BMU

Rest day - what did you do?

Kettlebell
A,
Amrap 20’
Buy in: 15 Heavy Russian Swing (before each complex)
The Complex: @2x24/16
5 KB Push-Up
5/5 Gorilla Row
5 Sumo Deadlift
5 Push Press
5/5 Front Rack Reverse Lunges
5 Front Squat
Cash out: 15 Heavy Sit-Up Reach(after each complex)

Note: All of the above= 1 Round

B,
EMOM 9

40 sec on 20 off of each move
Hollow Body Flutter Press
KB Tosses
Grasshopper Push-Up (10-1)

A,
Halting Deadlift 3-3-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pause for 3 secs just below the knee for each rep.

B,
Complete as many rounds as possible in 23 mins of:
9 Chest-to-bar Pull-ups
15 Power Cleans, 61/43kg
21 Air Squats
Plate Run, 20/15kg, 400 m

Goal: 3+ rounds

C,
3 rounds for quality of:
15 Parallel GHD Sit-ups
Arms Overhead Hip Hinge Hold, 20 secs

Rest as needed between rounds.

3-4 sets of 8 - 12 Reps :

a) GHD Ab rotations
b) Weighted Hip Extensions
c) Banded Face Pulls

ULKOTREENI

CHIPPER FOR TIME

600m run
10 burpee deadlift 2x20/14kg
20 hang clean & jerk @2x20/14kg
30 double unders / 70 single unders
40 jumping lunges
50 air squats
40 jumping lunges
30 double unders / 70 single unders
20 hang clean & jerk @2x20/14kg
10 burpee deadlift @2x20/14kg
600m run

Every 5min x 5
25/20cal Row
20 WB 9/6kg
3 Power Cleans 75/50kg

9 sets of Split Jerk

Complete as 3 rounds of:
3 Split Jerks
Rest 45 secs
2 Split Jerks
Rest 30 secs
1 Split Jerk
Rest 3 mins

Start at 65/70/75% 1RM and build on rounds 2 and 3.