3 min DU practice
then 3 rnds
7 ring row
5 plyo push ups
10 hollow rock

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3x 3 of
- sots press behind the neck
- OHS
- snatch Pull
- snatch pull under
- split snatch (focus on leg ext.)
- high hang snatch
- snatch

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6x3 Strict Press
with running clock perform a set at 000,200,400,600,800, 1000
Start at 40% of 1rm Jerk
*Reset after each rep, no tng

3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps

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24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner

12 rounds for time, starting with 1 and adding an exercise each round:

1 wall walk
2 candlesticks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 pistols

accumulate 75 GHD Sit Up
rest as needed

For Time
30 Deadlift 100/70kg
100 Wall Balls 12/9
30 Bar Facing Burpees

EMOM 40
1) Row 15 cal
2) KB Swing 15
3) KB Front Rack Lunge 16 (8+8)
4) Rest
@ 24 kg KB

For time
21-15-9
Thrusters
Burpees
1000m bike@2kph to start each round

A: Deadlift 5-5-5
B: Lat pull downs 3set
C: Seated Row 3set
D: DB biceps curls 3set

For Time

40 Box Jump Overs
20 Power Cleans
@30/24
@60/42.5kg

A) NOTES
- Tabata: A nice mix of static and dynamic for our tabata today, save some in the tank for our conditioning piece.
- Metcon: Most of these movements should give you ample rest, the goal being to not work for more than 40s in a given minute, so pick a weight that works for that time frame or cut your reps down slightly.
- Equipment: Medium & lighter weight, bench/chair

B) WARMUP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C) TABATA
Superman Hold x 1
Mountain Climbers x 1
Jump Squats x 1
RKC Plank x 1
Repeat this sequence x 4

D) EMOM 24
Min 1: 20 Russian Swings
Min 2: 20 Chair Dips
Min 3: 20 Goblet Reverse Lunges total
Min 4: 20 Butterfly Sit-ups
– Goal: 40s of movement at a sustainable pace.

E) LIZARD POSE
5 deep nasal breaths in each position

All video links found here

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NO EQUIPMENT OPTION

B) WARMUP
As above

C) TABATA
As above

D) EMOM 24
Min 1: 10-15 x Single Leg Lunge Jump LEFT
Min 2: 20 Chair Dips
Min 3: 10-15 x Single Leg Lunge Jump RIGHT
Min 4: 20 Butterfly Sit-ups
– Goal: 40s of movement at a sustainable pace.

E) LIZARD POSE
As above