• 2min.: Row/Bike

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• 1min.: Row/Bike

• 2 rds:
  6 Deadlift
  6 Hang Muscle clean
  6 Front squat
  6 Shoulder press

• 2 rds:
  3-6 HSPU
  3-6 3-position squat clean

• Mobility...

AMRAP 18:
20/15cal Ski / Row
60 DU
10 Deadlifts 100/70kg
2 Rope Climbs 4m

3 Rounds For Quality:
1:00 Bike
1:00 Row
15 KBS
1:00 Plank Hold

• 1min.: Row/Bike

• 1 rnd:
  5 Squat + twists + hip up/down
  5+5 Up&down dog
  5+5 Reverse lunge w/ stretch

• 45s. Row/Bike

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

• 30s. Row/Bike

• 2 rds:
  3 Snatch Pull
  3-Position Power snatch
  3 Snatch drops

• Mobility...

5 rounds
Work time: 10 sec
Rest time: 50 sec

A. Devils press (heavy)
B. Mountain climb
C. Jumping lunges

Single Leg Dumbbell Glute Bridge: 3 x 12-15 each 1s hold. Rest 60s.
+
- Foam Roll - Quads x 60s each (6-12 inch passes rolling proximal to distal)
- 45 Degree Half-Kneeling Hip Flexor Stretch x 45s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Single Leg Banded Hamstring Curl: 3 x 30 each. Rest 60s.
+
- Foam Roll Hip Flexors x 60s each (6-12 inch passes)
- 60s each side Biphasic Hip Flexor Stretch
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

• 45s. Row/Bike - Walk out + Push up
• 45s. Row/Bike - V-sit w/ Alternate leg/hand
• 45s. Row/Bike - Ring row

• 45s. Row/Bike - Kipping swings

• Mobility...

• Work on:
  DU's / Bar MU/C2B/PU

AMRAP 10

Row 12/10 Cal
10 Burpees to target, 15cm

rest 0:30 btw rnds

For Time:
6-5-4-3-2-1
Bar Muscle-ups
12-10-8-6-4-2
DB Squat Cleans 2x20/15kg