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.

5 Rounds x AMRAP 2

9 Hang Power Cleans 60/42,5kg
45 Air Squat
Max Calorie Echo Bike

Rest 1 minute between rounds.

• Aim to hold on for unbroken sets of hang power cleans. -Settle into a steady pace on the air squats. -See if you can bike roughly the same amount ion calories each round.

ULKOTREENI

FOR TIME:

buy in: 20 burpees
then
5 rounds:
2x hill sprint
20 box jumps
20 kb swings @20/16kg
cash out: 20 burpees

Warm Up

1 Lap Around the Gym
Butt Kicks down and back
high knees down and back
Broad jumps to half court and back
1 Lap around Gym

Workout
26 Burpees
Then 6 Rounds for time:
19 Kettlebell Swings
20 Pushups
19 Goblet Squats

Accessory Work
3 Minutes 49 Seconds Forearm Plank Hold

Cool Down
Cadet Led PRT

Uniform: Winters, Water Source, Mask