10 rnds for time

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY*
10 Prone Ts
10 Prone External Rotations
10 Prone Snow Angels
-Rest as Needed b/t Sets-

• Use small, LIGHT plates.

EMOM x 8-12

1) ski
2) 5 good morning + 5 back squat + 5 thruster
3) ski
4) 20-40s plank hold

A) 3 sets of:

• Double KB alt. lateral lunge x 6/side
• KB bent press x 6/side
• Suticase carry x 30”/side
  

-rest 2-3 min. between sets
-light to moderate weights

B) For time
100 goblet squats@24/16 kg
every time breaking the set complete 15 russian KB swing

Time cap: 10 min.

C) Afterparty
EMOM 9 min.
1: KB halo x 25”/side
2: side plank hip lifts x 25”/side
3: bodyweight kang squat x 25”

For quality
4 rounds:
A. Bench press x 10
B. Pull up maximum reps
C. Push up maximum reps
D. Dumbbell shoulder press x 10
E. Dumbbell bicep curl x 10
F. Scull crasher x 10

Rest 60 - 120 sec between setts.

24 kb russian twists @16
Pull + push prowler @75
24 situps
16 full kb swing @28
8 DL @75

Every 3:15 for 3 rounds:
16/12cal AB
16 T2B
-- Rest 3 mins --
Every 3:15 for 3 rounds:
16/12cal Ski
16 HSPU

2-3rounds:

10-15 GHD hip extension ( 2s pause )
10-15 banded pull apart

3 Rounds for time :

100m Dumbbell farmers Carries 22,5/15kg
30 GHDSU
500/400m Row

Rest 2:00 Between rounds

3 x 2 stairs
Rest 2:00

• Simple and effective extras today!