3 x 3 reps/both hand

1k Row
50 Thrusters
30 Pull ups

AMRAP 10 minutes
Box Jumps- 8reps
Run-100m
Walking Lunges- 20m
Ball slams- 8reps

LAX Ball Roll Traps, Shoulders
Dowel Shoulder, Fig 8’s, Behind head Press.
Scap Pull-ups
Hamstring Floss
Alternating Stiff Leg Kicks
Goodmornings
10
SOD: Stiff Leg Foldover

Each min 6 power clean (50% from 1RM)

3 rds:
20 Double kettlebell frontrack box step up (10l/10r).

Use 20´ box, alternate legs each rep. After you have finished 20 steps,immediately do 30-60s frontrack hold with kettlebells. Rest 2-3min after that

Weightlifting Wednesday

A) Every Minute on the Minute x 6:00
3 x Squat Snatch (65%)

B) Every Minute on the Minute x 6:00
3 x Clean and Jerk (65%)

2-3min Foam Roll then,

35sec:10sec rest of;
Loaded Beast to Front Steps
Hollow Rocks
Bar Hang
Plank Arm Walkdowns
Reverse Lunge to Stiff Leg Kick
Side Kickthroughs
Squat hold
Push-ups

10min or less

20 minutes AMRAP

3, 6, 9, 12, 15, 18, 21... reps / movement / round

Sit-ups
V-ups
Wallball

20 DU between rounds

E2MOM 20 minutes

1x3 Thruster

Go heavy, add weight for each round