1. Bike 12 cal
2. DB thruster one arm 6+6
3. Ski 12 cal
4. DB hang clean and jerk one arm 6+6

4x4 chin-ups with extra weight

5min Row/IAirbike with nose breathing only

5-10 Down Dog to Cobra video

Perfect Stretch video

I go U go

For time:
40 box jumps
20 clean and jerks, 40 | 25 kg
40 box jumps
20 clean and jerks, 50 | 35 kg
40 box jumps
20 clean and jerks, 60 | 40 kg
40 pistol squats
10 clean and jerks, 70 | 45 kg
40 pistol squats
10 clean and jerks, 75 | 50 kg
40 pistol squats
10 clean and jerks, 80 | 55 kg

♀ 20-in. box
♂ 24-in. box

Time cap: 30 minutes

Amrap 30 in team da 2
50 lateral burpees
50 ohs 40/30
40 ttb
40 hang squat clean
30 hspu
30 thrusters 40kg

Amrap13
1 km air bike ( 10 rep )
9 deadlift 120kg
12 burpees single dumbell box step up over 60 cm

50 burpees box jump over 60cm

Banded Pull-throughs: 4 x 15. 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)

Backquat 4 x 6 @ 75 %